YHC is on Q for slow burn at Chick-fil-A tomorrow. There will be extra credit pre-workout fun run around the baxter area @0430. Let’s get a couple mile warm up before the show begins.
See you there!!! AYE!! APACHE!!!
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:
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.
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.
Similar to last time, here’s how we’ll be tracking for accountability/encouragement from the participants:
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
(Poorly paraphrased from Dredd that AM): “Well, we [he and OBT] said, we’ll show up and if it’s just us two, then we’ll go do something else, but if they [the other invited Pax] show up, then we might have something and we’ll see where it goes…” (emphasis added)
That was 5 years ago. Now, we’re celebrating a new year, and we’re celebrating the 5 year anniversary (birthday?) of F3. Clearly, they had something…
As approximately one Pax for every day of the year crawled out of their clowncars and onto what may have been the wettest field I’ve ever been on, the energy was palpable. Friends from all over F3 Nation were reconnecting and new ones were being made, including an FNG from The Fort who apparently EH’ed himself (welcome Speaker)… There were smiling faces and shovel flags everywhere. The fun had started, but before long, it was time for the workout to begin…
As you can imagine, attempting to lead a group of 365 Pax is… well… ridiculous. It’s a little amusing to me that part of the whole reason Dredd and OBT broke off from the other workout group to create F3 was because the size of the group had become problematic and unwieldy. So, how should we celebrate 5 years of F3? Well, let’s see if we can’t have the most problematically-sized group come together and let’s try and make them follow instructions. (*COUGH* *GASP* *COUGH* You’ll have to excuse me, I’m choking a little on the irony…) Regardless, though, we warmed up, Dredd split us up into groups, and off we went. The workout, the “thang”? It was in there… We rotated through stations… there was some running, some ladders, some dips, some derkins, hills, burpees (of course), some other stuff… Was it the best workout I ever had? Well, it wasn’t the worst one for sure. But if you came for the workout, you may have overlooked what was happening.
As always, there were a couple of guys who were definitely there to prove they were fitter than the rest of us. That’s cool, you’re welcome here. There were a couple of guys who were clearly struggling to keep up at all. That’s cool, you’re welcome here. There were guys who wear blue collars all week long. That’s cool, you’re welcome here. There were guys whose net worth is that of a small country in certain parts of the world. That’s cool, you’re welcome here, too. Black, white, fast, slow, tall, short, rich, poor, fat, thin… all irrelevant. Welcome is what you are when you are here. It is this way because for that one hour, we all look basically the same (you know the uniform…) so you don’t know who is rich or poor or otherwise. For that one hour, we all basically act the same (unless you are Apache), we’re here to workout and fellowship a little. No one is elected, there is no hierarchy, no one is grading your performance… You know what it is? It’s because for that one hour, I believe, we are about as free as we can be in our modern, over-technologized, overcommitted, over-everythinged lives. We’re free from roles that weigh us down, free from the constraints that life and the world put on us… We’re just free to BE. That’s why we plant a flag, hustle, then take a knee at the end to give thanks to the SkyQ. That’s why we are proud to call ourselves a part of the Brotherhood of Minivan Centurions.
So, we converged, because I think somewhere deep inside we wanted to show our gratitude for this thing that has meant so much to us. Partly to God for leading us to it (or it to us, whichever), partly to the Redwood Originals for starting and sticking with it until it got to us, and partly to each other for continuing to push us to make ourselves more of what we were put here to do. I think that we came because there is strength in knowing and then physically seeing the fact that we are clearly not alone in this battle we fight. That at every turn, there is a man in a black shirt and running shoes that will help if needed.
Again, paraphrased very poorly from Dredd (right before the Ball of Man): “So now our job is to give it away. To share what has meant something to us. Because there are guys out there right now that you know who are crappy fathers, guys who are crappy husbands about to lose their marriages. There are guys who are crappy employees, or are otherwise just dissatisfied with their lives… and YOU CAN SAVE THEM.” (again, emphasis added)
To quote the immortal Forrest Gump: That’s all I have to say about that…
Until the next one…
Helmet, out.
Gentlemen (and the rest of you):
I can’t speak for everyone, but I can speak for me, so I will. On 1/1/16, all PAX of F3 Nation have been invited to celebrate the 5th anniversary of this crazy thing that has inspired so many of us to burn the ships (and our fat pants), to reach in out in service and love to our community (and to our F3 brothers), and to straighten our walk with the SkyQ (which for me = My Heavenly Father). For me, this experience has touched and helped to shape nearly every aspect of my character over the last year that I have been involved, and I look forward to the next 5 years to see what changes will come from my association with all of you.
That said, we are going to support this “ultra-convergence”, if you will, and clown car up to the celebratory workout on New Year’s.
Here are the details as I know them:
1. We will meet at 0600 with wheels up at 0610 at the Baxter Starbucks
2. The workout location is Alexander Graham (AG) Middle School in Charlotte.
3. The workout start time is 0700. End is 0800.
4. There won’t be a much better time to bring an FNG, than to this. SO EH SOMEBODY.
5. I am not personally aware of any formal coffeeteria plans immediately following the workout, but I am certain that there will be at least one or two happening, so I’d plan on spending that time there as well.
6. The link to the Pre-Blast is here: http://f3nation.com/2015/12/16/the-fifth-anniversary-convergence-1116/
Several of you have committed to driving a car of clowns up, but if there are more, please let me know @darkhelmetF3, or let me know if you’d like to go, but not drive (which is the camp I fall into… Ask Spiderman (@F3_Spiderman) or Whitesnake (@Raindawg), nobody wants me to drive).
AYE!
Helmet, out.
Six men got out of the sack to work off the extra helping of turkey and fixins’. They receive plenty of mumble chatter in return!
The Thang:
Mosey to the side of Lowe’s to avoid black Friday shoppers (surprisingly there were none).
Circle up: IW x20, Merkins x10, Windmill x15, Wide Arm Merkin x10, Peanut Pickers x15, Diamond Merkins x10, Taffy Pullers (Chain Breakers) x20, Staggered Merkin x5 each side, Low Slow Squat x20
Calf Raises x20
Mosey behind Lowes:
Run 40 yards, 20 Monkey Humpers, 40 yards back with 20 Squats
Rinse and Repeat x4
Mosey to guard rail: 25 Dips and 15 Incline Merkins, Rinse and Repeat, Rinse and Repeat
10 bomb jacks for TWSS
Mosey to parking lot for Mary:
LBC x25, Missionary Plank x10, Freddy Mercury x20, Plank Punches x15, Toe Taps x10
Mosey to COT and do 20 burpees
Great work!
22 Pax showed up for a moderate workout and fellowship. There were no Kotters but high impact men were in full attendance. Today was Short Sale’s second F3 workout and he did an excellent job. Destiny hopped over a guard rail and yelped at a pitch that most singers can’t hit. He’s appears to be preparing for choir auditions.
Mosey to the parking lot near the in front of Empire Pizza.
COP: SSH (30x), IW (20x), WM (15x), Heals to Heaven (15x), Sumo Squats (15x), MC (20x), Rosalettas (15x)
Mosey to the next parking lot on the left of Lowe’s.
Moderate Wind Sprints: Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karoke Left, Karoke Right
Mosey to the guard rails behind Lowe’s.
Drill 1: Dips (15x), Left Steps Up (20x), LBCs (15x)
Drill 2: Decline Merkins (15x),Right Steps Up (20x), Flutters(15x)
Drill 3: Incline Merkins (15x), Decline CDDs (15x), Heels to Heaven (15x)
Mosey to the wall on the right side of Lowe’s.
Balls to the Wall, People’s Chair (3x)
Mosey to the parking lot in front of Lowe’s.
Partner Drills: One partner runs to the light post and back while the other does the following until the team does a total of 100 reps for each exercise.
LBCs, CDDs and Squats
COP:
Superman (10 second counts), Pepper Grinders (15x), Chopsticks(15x)
Moleskin:
Our society suffers from men who don’t keep promises. When we fail to follow through on our commitments, it negatively impacts others’ ability to trust us. Be intentional about what you commit to. Deliver once you make a commitment. The secular world also references the need for men to deliver to their commitments as mentioned in Scarface when Tony Montana mentioned “All I have in this world is my balls and my word and I don’t break them for no one.” High Impact Men live up to their promises and commitments.
Relevant Verses:
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:
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
I pulled in to Chik-Fil-a at 5 after 5. I was worried by the empty lot, but I was excited that the rain had finally stopped. Next thing I knew the PAX began to shuffle in. One FNG was present (Welcome Inferno), the disclaimer was delivered and away we went. Now this AO is entitled Slow Burn, I decided to eliminate the slow and focus only on the burn.
The Thang:
Announcements: Children’s Attention Home Friday @ 6:00
Oyster Roast Sunday in Tega Cay
Christmas Party December 19 – PAY YOUR MONEY!!!!!!!!!!!!!!!!!!!!!
Prayer requests: Lord, lift up all prayers, spoken and unspoken.
Moleskin:
It was an honor to Q Slowburn. This was one of the first AOs I ever attended so it feels good to give back. Shout out to the PAX. No one complained everyone worked. We ran at least 2.5 miles on top of all of the other exercises. Hats off to all of the over 50s getting it done! RESPECT!
Its been to long since YHC was given the chance to Q at Slow Burn. It is the perfect AO to bring an FNG or even to better yourself. Always a great turnout. today was no different 17 men got better. It went something like this
Disclaimer and check to see if anybody had brought an FNG non so get right to it.
Merkins x 10 in cadence
Mosey to Empire for warm-ups. (SSH x 20, IW x 12, Windmills x 10, Peter Parkers x 12, Low slow squat)
Merkins x 9 in cadence
Mosey to end of bldg.
Q is not much for talking during the workout but is always impressed with the way others can bring a point and it leaves me with something to think about usually the rest of the day or days. With not knowing all the faces at this particular AO YHC thought it may be good to go over 5 core principles. After tis we got right back at it:
Wall sits x 1 10 count and 1 20 count
curb step ups each leg x 10
plank jacks x 10
2 sets of this followed by 8 merkins in cadence
mosey behind Lowes
dips x 15 and low slow squats x 10 2 sets
8 merkins in cadence
mosey to end of Lowes circle up for jack webs
1:4 merkin to overhead claps
7 merkins in cadence
mosey to Lowes front parking lot and line up
going from light pole to light pole karaoke facing building and then away when at end plank for the 6, then flutter kicks x 10
6 merkins in cadence
Going back from light to light high knees followed by bear crawls. at end plank for the 6 and than 20 LBCs in cadence
5 merkins in cadence
light pole to light pole again this time walking lunges and run backwards. YHC heard a lot of growing from the gallery and new he was onto something at end wait for 6 and knock out hello dolly’s x 10
4 merkins in cadence
mosey back to end
3 Merkins in cadence
mosey to empire parking lot
LBCs, hello dolly’s, rosalitas,
2 merkins in cadence
mosey back to cars
1 merkin in cadence
COT
Announcements: Christmas party sign up, Thanksgiving Q at the ranch, children’s attention home, Backdraft needs help Friday 11/6 with a mother/ son night at Springfield Elem. from 6-830.
Prayers: Alex a friend of one of the pax who is 18 and battling cancer.
Pleasure to lead
Backdraft out.
Talking to pax about we as men need to be more like Joshua as we face walls ( pornography,alcohol,tobacco,anger,worrying) like Jericho. All we have to do is cry out loudly to the Lord as Joshua and the Israelites did as the walls of Jericho came falling down.
Warmup: Mosey to Baxter Circle
SSH x 37
Hillbilly Walker x 21
Squat x 24
Peter Parker x 14
25 dips oyo off wall
10 Step-ups per leg
The Thang:
Slow mosey to corner by McCallisters partner up
Run around Wall Of Jericho/ Israelites marched 7 times as did we.
1.) Partner 1
Diamond Merks/ Partner 2 Runs Up steps across building down other side around back of building then flapjack.
2.) Squats/run
3.) Burpees/run
4.)LBCs/run
5.) Flutter Kicks/run
6.)Wide Arm Merks/run
7.)Shoulder Taps/run
10 Bombjacks thanks Backdraft
Mosey to wall at back Peoples Chair x 2
mosey to COT for some Mary, XY’s, Rosalita, A Painful Protractor
It was an absolute honor to lead this group of awesome men today. I love each and everyone of ya’ll like brothers!
Prayers for several kids one fighting cancer and a premature baby.
Peace Out, Stang