Category: The Ballroom

Light Pole Work

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For what looked to be a rainy morning the night before, I was pleased to see we would have a dry morning, except for the sweat from the less than moderate work I had planned.  Ballroom is a great AO and is also moderate.  The workout allowed everyone the opportunity to push themselves.  As cars rolled in a great group of 25 PAX assembled and the mumble-chatter started immediately.  After a short disclaimer we moseyed around the parking lot and stopped at the far side for warm-up

  • SSH
  • Windmill
  • Imperial Walker
  • Low Slow Squat
  • Merkin
  • Mountain Climber
  • MNC – correct arm movement

Mosey to the entrance road for the light pole work to begin.  Begin at 1st light pole with exercise, run to the 2nd and complete exercise.  Come back to 1st and complete exercise and go to 2nd then 3rd and then back to 1st.  Continue this until complete all 5 light poles. (Mumble-chatter had dropped to a low level), catching your breath was more important.  Light poles were spaced out along front entrance and every other pole had designated exercise.  Exercises:

  1. 10 Merkins
  2. 15 CDD
  3. 20 Dips
  4. 25 Monkey Humpers
  5. 30 Squats

Once completed and six was in we moseyed to the grass/mud hill on the side of the school.  Set out for a series of 12’s.  Bottom of hill dips and the top of the hill squats. 1 at bottom & 11 at top of hill – 2/10, 3/9…..

Moseyed back to front parking lot for a little Mary.  Opportunity for some of the Pax that had not Q’d before to lead an exercise of Mary.  Good job Arrowhead, Dungaree and Wide Right.

Moleskin:

We have almost completed 60 days of focus on impact.  I shared with the group that as I have thought about impact in my life, I have thought about the people in my life that have impacted me.  Most of the time they probably didn’t know the impact they made but more importantly their impact was made by how they lived their life.  As I shared that in our family, work, social and community, it may not be the words we speak but the daily actions we live that can impact someone.  I also shared Dabo’s response he had at the ACC media day, when asked about his faith.  “If there is hope in the future, there is power in the present”.  Take 3 minutes and watch the video of his response.  We are all blessed and have different opportunities in the present.  Let your actions speak loudly!!

Thanks Short Sale for the opportunity to Q.

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Core Impact

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It was a really nice morning at The Ballroom!  The weather was perfect, the PAX were feisty, and the workout was tough (at least I think so).

We started out with a quick disclaimer (no FNG’s) and then we moseyed around the front of the school to the parking lot on the other side.

Warmup consisted of the following, all in cadence:

  • Side Straddle Hop – 25
  • Low Slow Squats – 10
  • Windmill – 10
  • Moroccan Nightclubs – 25
  • Cherry Pickers – 10

The Thang…I started out explaining that most everything will be in cadence, and to encourage participation by the PAX I asked that we take turns counting off cadence.  Let the core workout begin:

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 25 (that is a LOT)
  • Hello Dolly in cadence – 15
  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 15
  • Hello Dolly in cadence – 15

A quick talk about IMPACT was had.  We can make positive, or negative impacts daily.  How will we choose to use the opportunities for impact?

Mosey around to the back of the school

Got some insight into CSPAN, how he got his name and what F3 has meant to him!

  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

Break for People’s Chair for a 10 count from each of the 18 PAX in attendance

  • Merkins in cadence – 10
  • Diamond Merkins in cadence – 10
  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

Mosey back towards COT

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 20
  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

We then spent a few minutes doing some much needed (and appreciated, especially by our very own respectable CSPAN) Broga

And closed out with announcements, prayer requests, and encouraging the PAX to attend the 3rd F at Crossroads after!

As usual, it was an honor to lead.  Thanks Short Sale for the opportunity!

Smithers – Out

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A Moderate Ballroom Dance

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Honored to Q The Ballroom, thanks to Short Sale and 13 PAX

5:15 and one coming in hot, wait or go? and we’re off

Mosey to the lot on the other side of the school, circle up
10 x Hillbilly Walker, 10 x Windmill, 20 x MN Club, 15 x LBC, 10 x Imperial Walker, 10 x Weed Puller, 20 x OH Claps, 10 x Dying Cockroach

Mosey around to the back of the school near the bridge, circle up
10 x Stationary Toy Soldiers, 10 x Richard Simmons, 10 x L S Squat, 10 x Hello Dolly, 10 x Travolta, 10 x Scorpion DD

Mosey across the bridge and around the outside of the football field to the cinder block lot
Back and forth across the lot
Karaoke L, Karaoke R, High Knees, Power Skip, Butt Kickers, 1/2 Squat Walker:1/2 Jog it out, 1/2 Bear Crawl:1/2 jog it out, 50%, 75%, 100%

To the edge of the lot for suicides
20 x OH Claps
20 x OH Claps, 10 x Donkey Kicks
20 x OH Claps, 10 x Donkey Kicks, 10 x Squat Jumps
20 x OH Claps, 10 x Donkey Kicks, 10 x Squat Jumps, 10 x HR Merkins

Walking 10 count to the other side of the lot for a different perspective
20 x MN Club
20 x MN Club, 10 Plank Jacks
20 x MN Club, 10 Plank Jacks, 10 x Monkey Humpers
20 x MN Club, 10 Plank Jacks, 10 x Monkey Humpers, 10 x Makhtar N’ Diayes

One more time ish
20 x Arm Circles
20 x Arm Circles, 5 x  Flying Squirrels
20 x Arm Circles, 5 x Flying Squirrels, 10 ea Stationary Lunge

Mosey back the long way, around the outside of the field, across the bridge, back near COT for some Mary, 10 x LBCs, 10 x Freddie Mercury, !0 x Travolta

Looks like we made it,

Barry Manilow

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Give Me Liberty Or Give Me Burpees

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A sticky, pre-July 4th convergence group showed at THE Ballroom. The Pax answered the Siren Song published on the Twitter machine put out by YHC. Pleasantries exchanged, disclaimer was disclaimed. Let get to it.

Mosey to other side of the school for :

COP:

  • Seal Jacks * 25
  • HILLBILLY WALKER * 15
  • Merkins * 10
  • Squats * 15
  • Wide Arm Merkins * 10
  • Windmills * 15
  • SSH * 20
  • Mountain Climbers*15
  • MOROCCAN NIGHTCLUBS * 20

3 BURPEES OYO

MOSEY to HILL on side of school; Jacobs’ Ladder 10s- 1st set-LBCs at bottom, SSHs at top. No  2nd Set was added as the Q had forgotten how large this hill can be.

THOUGHTS ON LIBERTY- Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe to assure the survival and the success of liberty.– John Kennedy

CONSIDER THE MANY FREEDOMS THAT WE TAKE FOR GRANTED, LIKE TRAVELLING THE COUNTRY FREELY. PRAY FOR THOSE IN THE WORLD WHO ARE BEING IMPRISONED FOR SEEKING THE SAME FREEDOMS

MOSEY TO the back wall of the School  FOR TABATA- 1 MINUTE AMRAP EACH EXERCISE, 30 SEC REST. , SQUATS, MERKINS, LBCs, CALF RAISES, FLYING SQUIRRELS, MNCs, Freddie, CRAB CAKES, MONKEY HUMPERS, SSH. The Crab Cakes were the real crowd pleaser.

Mosey to COT: Announcements, Prayers for everyone’s safety on the 4th, Bullwinkle and family, Kids staying safe in summertime. 

Need to get on more Q schedules as it’s always an honor to serve the Fort Pax.

Let’s get out there and make an Impact.

Short Sale Signing Off.  

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Delusions Day

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You know you must be doing something right when PAX figure out your the Q and they moan. Was pleasantly surprised by the number of PAX that showed up considering competing against the Nantan tour.

Festival of Popular Delusions Day

On June 6, 1944, over 150,000 Allied troops landed on the beaches of Normandy, in France, beginning the push to retake Western Europe from the Nazis. A day before the invasion was the last day that Nazis could have had the delusion that their Reich would last 1,000 years, hence the day is celebrated on June 5th.

characterized by or holding idiosyncratic beliefs or impressions that are contradicted by reality or rational argument, typically as a symptom of mental disorder.

Dynamic Warm-up
Toy Soldiers
Butt Kickers
High Knees
Lunges
Everybody 2 bricks
20 – Moroccan Knight Clubs
20 – Plank punches front
20 – Overhead Presses
20 – LBC’s
10 – Lunges
20 – Curls
20 – Plank punches sides
20 – Squats w/ overhead press
10 – Lunges
20 – Hello Dollies
20 – Rosalitas
20 – lunges w/ overhead press
20 – Standing Tricep extensions
Jack Webs (1-2) 1,2,3,4,5, (15 Box Cutters, 10 Loungers) 4,3,2,1
20 – Roman chair – punches
Return Bricks to pile
Mosey back to COT stopping at Light Poles
20 – LBC’s
20 – Squats
5 – Merkins
20 – SSH
Total Mileage under 1 mile – does that equate to moderate.

Announcements
3rd F – Lunch Los Aztecas, Sweati, Hog Coyote, Care Center Lawn Care use Signup Genius 1hr, F3 Dads Saturday’s in June, Crossroads

Prayers
Winchester-Health issues
Dumpster Fire’s Brother Died 34
F3 brother in Lenior,NC Son with tumor waiting Diagnosis. Cornerstone working on clown car.

Always an honor to lead leaders. Thanks for the opportunity Short Sale.

Cornhole
Out

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Broga and Pole work at the Ballroom

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The PAX were in for a treat as we started out the warm up with some routine Broga.  This obviously started after I did the disclaimer since I’m no where close to a professional like Sasquatch.  There was a lot of mumble chatter during broga so I had to stymie that with a 25 count of Mtn. Climbers.  That fixed the chatter.  We did a few other moves and then moseyed out to our first pain station.

If you’ve never been to the Ballroom there are a lot of light poles there.  I’m sure you can ask any of the PAX and the would confirm that.  I think we did 15 for the first round.  Below are the exercises  15 counts for each:  Merkins, LBC, Squats, CDD, Calf Raises, Flutters, Side Straddle Hops, Shoulder Taps, American Hammers, Mt. Climbers, Hillbilly Walkers, Freddy Mercury, CDD’s

Then we moseyed over for a round of wall sits that got a little outta hand so we had to cut that short.

Rinse & Repeat for more pole work.  Right before we finished up we found Cindy and did a round of curls.  Jail break back to COT for a final round of Broga to work out the kinks.

Great time with the PAX.  Thanks for the Opportunity.

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16 @ The Ballroom 5/15

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  1. It’s always exciting to see cars come in hot around the curves of Pleasant Knoll Middle School to get to the workout on-time.  Everybody was in the circle when my phone alarm signaled it was 0515.  No FNG’s, but I disclaimed because a Q should always disclaim.
  2. We took off for a mosey towards the super far back parking lot with butt-kickers and high-knees.  Halfway to the lot we stopped for some warmup moves that included:
    1. SSH
    2. Seal Jacks (Jack Seals? Apparently I do them in reverse.)
    3. Weed Pullers
  3. At the back lot we did more SSH before grabbing a Cindy for some Walking Lunges ending with an All You Got back to the start line. We did that 2 times across the parking lot before we cleaned up the lot of random bigger Cindy’s.
  4. I broke out the Jumbo Cards for a round of Deck of Pain. As we went around the circle, I asked pax what Accountability means to them.
    1. Spades = Merkins
    2. Clubs = Crunches
    3. Hearts = SSH
    4. Diamonds = Monkey Humpers
    5. Face Cards = 10
    6. Aces could be 1 or 15, Dealer’s Choice.
    7. Jokers = 5 Burpees (no Jokers were pulled, hallelujah!)
  5. We had plenty of time left so we counted off by 2’s and did an Indian Run to the track where we completed 1 lap.
  6. We took a 20 count as we walked to the bleachers.  At the bleachers we ran up and down each stairway (4 rows) and then kept on running all the way back to the school.
  7. I gave the pax 2 options: Continue running around the paved path to COT or take the “shortcut” and Bear Crawl up the hill to COT.  It was about 50/50.

We did the Big Ball of Man thing.
Continue to pray for Badger and also our brothers who can’t seem to beat the fartsack. Prayers and Praises went out and up for Cornerstone’s MIL. Signup to cut the grass at Fort Mill Care Center, see Assassin for more info. READ THE NEWSLETTER!

I consider it an honor and privilege to Q a workout.  A big THANKS to Short Sale for the invite.

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Choosing Not to Cheat – Ballroom Style

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Honestly, YHC was stoked to Q the Ballroom this week. First, I had not visited the new site since moving from PKES. Second, I had not seen a lot of the Pax at this site and third the weather was perfect with a mild 60 degrees at launch.

I have struggled with moderate workouts for many years because I don’t view these men as “moderate”. If you define men who get up around 4:45 to post in any weather conditions and workout for 45 minutes while sharing fellowship and faith throughout as moderate, then so be it.

I recently spent some time in fellowship with other Pax and was reminded of the book by Andy Stanley, Choosing to Cheat. The gist of the book is that we are all cheaters. We cheat on our work by spending time with our wife. We cheat on our wife by spending time with our kids and so on. This book hits home for me. While work/life balance is unattainable and a #Oprahbomb, I find that I get the validation that I so desire from work and gravitate to working harder for more validation. I asked the Pax who posted to choose not to cheat for the next 45 minutes on their workout and to hold each other accountable in doing so.

The Thang

Mosey to football field

COP

SSH x 30

Windmills x 15

IW x 15

CDD x 20

Plank Jacks x 20

Night Clubs x 25

Mosey to 50 yard line

Burpee Ladder Starfish

2 Burpees in middle

Sprint to corner

20 Mtn Climbers

4 Burpees in middle

Sprint to corner

10 merkins in cadence

6 Burpees in middle

Sprint to corner

20 Squats in cadence

8 Burpees

Sprint to corner

20 Bomb jacks

10 Burpees

Ladder back down

Partner up for Ab Ladder

5 Situps

Sprint

5 Situps plus 10 flutters

Sprint…you get the idea

Finished with 5 sit-ups, 10 flutters, 15 Freddy, 20 LBC, 25 American Hammer

Random ladder of burpees and abs to finish…lots of complaining here

 

Moleskin

  • Prayers for Badger and Bullwinkles Dad
  • Lots of upcoming events…read your newsletter
  • Praise for Barney Fife and Boogie Down

Thanks to Short Sale for the opportunity. Love what you have done at the Ballroom!

Pusher out!

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Today + You = History

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10 Pax posted to #THEBallroom for another chapter in Redwood Originals month.  This was YHC’s first Q (or even post) to the not-so-new site now at Pleasant Knoll Middle School.  Prior experience the past 18 months as Site Q at #BlockParty prevented earlier posting.  Great AO# — @Ginsu should give this one consideration for future Convergences.

Site Q request was for me to cover a bit of “history” of The Fort as part of the workout and message.  It’s a story that truly reflects God blessing men who step into the unknown with faith, which is what every FNG does the first time he posts.  The history of The Fort is really the history of every member of the pax, from 2012 all the way to April 2018 and beyond.

The Thang

Mosey around to back of school

COP — usual IC warm up routine, particularly important on a 30 degree morning in mid-April!

Mosey across bridge to breezeway leading to athletic fields

It’s not too impressive in a BB to talk about the fact we did “a whole lot of sitting around” but that’s what transpired.  Of course it was in the People’s Chair while each pax recounted the story of his initial post, which AO, who EHd him, who Qd, etc.  Each rendition was interspersed with some form of merkins, CDDs, balls-to-the-wall, monkey humpers, squats, bombjacks and/or burpees.  We covered stories of 9 pax and then moseyed to the football field.

Circle up for some Mary — a rundown of the familiar but effective Hello Dollies, Freddie Mercurys, Flutters, Superman and Penguin (including reference to Burgess Meredith for the #Respectables among the pax)

Line up for suicides across the football field

Plank sequence

Pause to recount YHC’s EH story and honor OBT for that gift.

Another suicide sequence

Another plank sequence, topped off (for Longshanks) with Mahktar N’Dyae

Run home

COT

Thanks to Short Sale for the invitation to Q at The Ballroom.  It was a great morning with a lively and dedicated collection of the pax.  Truly an honor to lead on this day.

Short Sale posted to S2S last week when I had the privilege of leading the discussion that day, and he heard me talk about the launch of The Fort as being one of many instances where God showed up in amazing ways during a period of life transition to bless those who move forward in faith.   Too often I try to seize CONTROL when facing transition periods either out of PRIDE or in response to ANXIETY.  Reflecting in prep for S2S on my experience amid life’s transition points proved to me that God has repeatedly come through every time (!) in ways I could never have imagined and on a scale I would never have asked for.  And yet, I tremble each time I see a transition on the horizon.  Oh ye of little faith!

Upon reflection, the story about the launch of The Fort is a powerful one for me and the pax who experienced those lean early days, but for the rest among us, it is just names, places and dates.  Kind of like my history classes back in high school.  I had a hard time connecting to them because they were foreign to my experience…I had no immediate way to connect so history classes became all about pure memorization for me.

But, in the recounting of the history of The Fort at The Ballroom, we heard it from the mouths of those who lived it.  We heard about pax who’ve moved onto other pastures (Howitzer, Bing, Red Eye) who had EHd one of those present, leaving behind a legacy of their contribution to The Fort’s history.  We heard about workouts where present-day pax swore to God they’d never return if he let them survive that first day (Anchorman).  We heard about pax who did not return for YEARS, waiting until scores of pounds were shed and cigarettes were sworn off (Culture Club), only to be remembered upon later return by CSPAN who disallowed a name change.  We heard about AOs that don’t even exist anymore (the sandbag workout — can’t recall the name).  This was history that each man connected to, because it was HIS STORY.

And that is true for each day.  God willing, we are given a new day each morning to make a choice, to lay another piece of our history in place.  A piece of The Fort’s history.  A piece of the history of God’s people.  No, I don’t feel worthy to receive this daily gift.  But God sees that I am worthy of it.  And he sees you’re worthy of it, too.  So, go ahead, take the DRP and go make some history.

 

 

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Redwood Original Tour Kickoff

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9 men posted on a beautiful SC morning for a moderate start to their day, and also took a look back to the origins of F3 The Fort.  Here is what they did:

The Thang:

Mosey out of the parking lot and circle up on the cement pad in front of the center building along Pleasant Road.

COP (all in cadence)

SSH x 20, Windmill x 15, Mountain Climber x 20, Rosalita x 15.  Pause for back/shoulder stretch L and R, Squat/Merkin/Dip seqence (5-10 reps, repeat 3 or 4 times).  Peter/Parker/Peter x 15, Freddie Mercury x 15.

Mosey around the building to the hill near the steel bridge

Jacob’s Ladder.  5 trips up the hill starting  with 1 burpee and finishing with 5.  Plank at the bottom when finished.  YHC took time to mention that Jacob’s Ladder was a staple of most F3 workouts in the early days, but seems to be absent from workouts these days.  Too bad – this is one of the best cardio/strength exercises and one of YHC’s favorites.  Take notice Q’s and bring it back.

After completing JL, mosey to the edge of the steel bridge and pair up.  With your partner, make your way across the bridge by lunge walking.  At each light, stop and do 10 partner merkins (with handclap).

When all the Pax have crossed the bridge, turn around the lunge walk back to the start.  At each light, stop and do 10 partner big boy sit ups with a hand clap.

Mosey to the building, find a bench, and do 10 steps up each leg.    Find a spot on the wall and do peoples chair with arms up/out.  Stand up, walk/shake em up and come back for balls to the wall.  Hold while each Pax does a 5 count.

Mosey back to the front of the school for some Mary.  Pax choice today with Grave Diggers (10R/10L), Hello Dolly x 15, and LBC x 15.

Finish up with the Body Destroyer for 60s in silence (another YHC favorite).

COT

I have been on IR for several months and was very happy to get the invite to Q from Short Sale a few weeks back.  This was the perfect way to ‘get back on the Q horse’ after a long lay off.  The PKMS location is awesome – expansive, a great turf field, and plenty of variety to work with. It was a blast to Q a workout again and I appreciate the effort put forth by the Pax today.

YHC talked a little about how F3 The Fort got started with the first group of Pax (me, Assassin, DD, Santini, Red Banjo, and Peach).  Nice to have Assassin in the Pax today too!  Back in the day,  Fort Mill was one of the first areas outside of Charlotte to launch F3 , and F3 Nation leaders, Dredd and OBT,  were part of the Fort Mill launch team.   What I recall from the first workout was that it was very hard, and I was plenty sore the next day.  But, I was hooked right away, and could not wait for the following Saturday when we posted again.  For us, back then, it was just a workout ( a really good one), and we didn’t know what would happen with the group, or where the group; was headed.  We just enjoyed the workouts and being together.    During the 1st year, the group started to grow and we started having 2nd F events and a regular Friday morning bible study.   The Pax kept coming and we kept expanding.  More workouts were added in new locations, regular 2nd F events appeared on the calendar, and a thriving 3rd F community was established.  The leadership we had in the beginning and the high caliber guys that have joined us since have built the Fort into what it is today.  I am a proud F3 member and plan to be one for many years to come.

Announcements/Prayers/Praises

Prayers for Badger who was recently diagnosed with cancer.

Praises for an M with a recent good report from her doctor.  Cornerstone’s 2.0 is cancer free!  Vuvuzela’s 2.0’s seizures are not as frequent.

 

 

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