7 in the Gloom for an on the fly beat down.

Moseyed to the basketball courts for a Dealer’s Choice COP

1. 30 X SSH
2. 30 X LBC
3. 30 X Windmills
4. 30 X Imperial Walkers
5. 20 X Low Slow Squats
6. 20 X Mountain Climbers – Hold plank afterwards
7. 15 X Peter Parkers then 15 X Parker Peters

Next off to the playground for a flip flop exercise of:

1. Swing Squats while the other group ran a lap of the track
2. Dips while the other group ran a lap of the track
3. Rinse and Repeat

Off to the Football Field for some BBR prep, i.e. hill runs:

1. 30 Calf Raises YoYo
2. Off to the wall at the top of the hill. People’s Chair while the men on the end ran to the bottom of the hill and did 7 Merkins. They ran back to the top of the hill where the next two went down and did 7 Merkins while the group continued to do the People’s Chair. This continued until everyone in the group ran down the hill and did the 7 Merkins. We repeated the exercise with 6 Merkins, and continued on down to 1.

Back to COT –> Mental Note, the gate on that side is locked!!

A Bakers Dozen of The Fort’s finest rolled into the Colosseum for the latest installment at this great AO.  This AO has so much to offer that I was having a hard time trimming down the weinke.   

The Thang:

Mosey to football field and line up on the goal line.  Run to the other goal line starting slow and building to 75% effort by the end.  (Watch out for the imaginary net in goal).  Run back but perform toy soldiers first and last 25 yards.

COP: SSHx25, Merikinsx10, IWx15, Wide Arm Merkinsx10, Low Slow Squatsx20, CCDx10 hold position for Merkinsx5 to 6″

Back to the goal line and partner up for some Dora 3, 2, 1.  Swapping off while the other partner runs to the other goal line and back perform 300 Squats, 200 LBCs, 100 Burpees (Crowd favorite and not a lot of mumble chatter here)

Mosey up the stairs to the first parking lot.  Bear crawl across lot and perform 5 Incline Merkins on the curb.  Reverse bear crawl back for 1 decline merkin.  Rinse and repeat while dropping an incline merkin and adding decline until 5 decline merkins are reached.  This was a doozy as most pax resorted to “modifiing as needed” to reverse lunges.  T-claps to the men who completed as described! 

Circle up for some Freddie Mercuries, Protractor and Hello Dolly. 

Jail break to COT

Moleskin:

There are a lot of events coming up.  The Fort 3 year anniversary, Fastest 5K, Mud Run and Christmas Party.  Check website and newsletter.  Also Run for Attention 5k www.runforattention.org on 10/10.  This run benefits the Palmetto School which the kids at CAH attend. 

Prayers for our F3 Brothers who are recovering from injury and our school leaders. 

I am humbled by the hard work these men displayed today and the opportunity to lead!

STH

It’s finally cooling off a little and so the gloom is back to being gloomy instead of feeling like a sauna… I was excited to lead this AM, because a few weeks ago I finished reading Freed To Lead, and I had some things that had struck me, which I felt compelled to share with the PAX, and so I was glad to see 23 of us showed up to work. So, as it was another beautiful day in Mr. Maximus’ neighborhood, and after a little disclaiming, we got right to it.

The Thang:
WARM UP:
Mosey down the drive, take a left into the loop at the front of the school with some knee pulls, Frankensteins, windmill walkers, etc. then mosey down to short track and circle up
– Fast SSH x 30
– Moroccan Night Clubs x 30
– IW x 15
– Squats x 30
– Reach throughs x 15
– Burpees (in cadence) x 15

Mosey to playground by short track and grab a partner – size will matter
– P1: runs suicides on the basketball court / P2: Swerkins until partner returns / FLAPJACK
– Rinse and Repeat
Then, I read a short excerpt from Freed to Lead (1).
– 3 laps around short track while singing in cadence (that petered out quickly, except for Longshanks and I), then mosey down to the soccer field
– Discover that the gate is locked and improvise to modify exercises for parking lot… (the PAX didn’t know it, but they were glad)
7. Read from book: excerpt 3
Line up at end of parking lot:
– Partner 1 carry Partner 2 about 20 yards then drop and do 10 single count perfect merkins together
– Switch and go 25 more yards doing the same thing
– Turn and repeat back to start and plank for the 6
Then, I read another short excerpt from Freed to Lead (2).
Line up again:
– Partner 1 wheelbarrow 25 yards then do 5 burpees
– Bear crawl 25 more yards then 5 burpees
– Switch and go back to beginning in same manner
Mosey to the wall:
– Wall sit 30 seconds
– BTTW for 30 seconds
– Wall sit for 30 seconds
– BTTW for 30 seconds
“Sometimes, you wish was it was easier, but if it was, everyone else would do it. Then you remember you don’t want to be like everyone else.” Aye!
Mosey back to cars for a quick minute of Protractor and last part of book. (3)

NMM:
It’s always a joy and a privilege to be with my brothers. You all are my kind of idiots. It was a good workout, we got a good sweat, we didn’t kill the FNG, and we even got the Cable Guy seal of approval at the end of it all as he punctuated his approval with one of those guttural utterances he has become so famous for…

(1) “Much as a bowling ball is made to roll down lanes and knock down pins, each man is made for something. F3 is the hand that puts the ball in motion. It knocks the dust off and helps the man find his lane so he can begin rolling again. It helps him be what he was designed to be.”

(2) “That may be the only way to kill a Starfish organization. Make each man care about himself more than he does the organization or the other men in it. In other words, make it acceptable for each man to put himself first. Do that and the organization disintegrates into its component parts. It ceases to exist.” Are we first? NO! We are 3rd…

(3) There are many great Workout locations in F3Nation, but Charlotte’s Freedom Park was the first. It is where it all started. Not only is it a great place for a Workout, it also serves the community in a thousand different ways. The average man in F3Metro probably spends an average of 7 hours a week there in one capacity or another. Go there on a Saturday morning in the spring or fall and you will see the parking lot overrun with kids playing soccer and baseball. There is so much sweet America there it will make your teeth hurt. When the world is running particularly amok, a day in Freedom is all a man needs to keep him focused on what we have here, what is worth protecting. The World may be afire, but we have Freedom, Brothers. We have Freedom. Is it likewise in every park that is part of F3Nation? We imagine so. That is really why we do this, isn’t it?
     One day after soccer, Dredd was walking toward his minivan with his daughters when the youngest one asked him why there were never any police officers at Freedom Park. He had never thought about it until that moment, but she was right. Except at the front gate (enforcing the no-left turn rule), he had never seen a police officer patrolling the park. So he answered, “They are probably at other places where they are needed.”
     Which prompted her older sister (in her older sister voice) to say, “Yeah, we don’t need them here because we have the daddies.”
     Little sister replied, “Rigggght, we have the daddies to keep us safe at Freedom. The police are at the parks without the daddies.” At that, Dredd kind of looked away so his daughters wouldn’t see the tears in his eyes, and he noticed that he could see about five other F3 guys within nine-iron distance, coaching soccer or cheering their kids on. And he knew there were another twenty F3 men that he couldn’t see from where he was standing. But they were there.
     It occurred to Dredd that if the bad guys came to Freedom they might have thought it easy pickings because they would see no police on duty. But they would be mistaken. If evil came to Freedom it would have the daddies to contend with, and it would not stand a chance. While we might be outnumbered, Brothers, we have locked our shields and will keep them locked in the heat of battle. We know that to be true.
     Alone, we may go down fighting, but we are still easily overcome. But we do not fight alone. We fight behind the Locked Shields of the Minivan Centurions. That shield wall will not be broken. That is Why We Are Here. We are F3.”

Helmet, out…

9 Men showed for my first Q at The Colosseum. We had 1 FNG (welcome Melo), so the disclaimer was thoroughly disclaimed and then we took off.

The Thang

Mosey to back lot behind school with some Karaoke on the way to a COP

Variety of SSH, MNC, Merkins, and Windmills to warm up.

Dirty MacDeuce: 12 Exercises, 12 Reps, 1 lap between each group of 3

• Merkins, LBCs, Xs and Os
• Diamonds, Dollies, Peter Parkers
• 6+6 Stagger Merkins, Rosalita, Parker Peters
• Wide Arm Merkins, Dying Cockroach, Peter Pointers (thanks Assassin)

Mosey to wall by soccer field entrance.

Peoples chair x 5 ten counts

3x Donkey Kicks followed by BTTW x 2 ten counts

Peoples chair x 3 ten counts

Mosey to soccer field.  50% jog across field and back.

3 Rounds of Squat Jumps, Stair Climbs, Run Down Hill

Circled up around Old Glory

50 Squats for the Stars, 13 Burpees OYO for the Stripes

One Lap around the Soccer Field

Gather at the top for 6MOM

• Slow Freddies
• LBC
• Protractors
• Grave Diggers

Mosey back to Shovel Flag for COT

NMM

The Weinke wasn’t enough this morning, but fortunately Old Glory gave my some inspiration.  The PAX seemed to enjoy it (or hate it), so I think it is a keeper for the future.

Thanks to Google Earth for letting me scope out the facilities on my way back to The Fort from vacation yesterday.  Thanks to Maximus for the chance to Q.  And thanks to one of the PAX for splashing merlot… hard (a first for my Q’s).

Announcements

September 19th @ 1800 – 3rd Anniversary of The Fort, Pot Luck at Greenway canopy.

December 19th – The Fort Christmas party.  $40 per couple, tickets will be sold at Anniversary

October 10th – Run for Attention 5k, raises money for Palmetto School, which is associated with Children’s attention home.  Helps to pay for books, etc.

Prayers

For Columbia Mission trip, praise to be fully funded after Fundraiser this past weekend

For Wheels family pending adoption with Jamaican 15 year old boy, named Aldane (sp?)

For Crabcake’s family, as they mourn the loss of his uncle to brain cancer a little over a week ago

For Atticus moving next door to Pusher and having more good neighbors in the community

For my father and mother, as my Dad goes in for tests at the urologist tomorrow

Honor to Serve,

8 PAX arrived at the pain arena known as The Colesseum for their Daily Red Pill (DRP). YHC stole…I mean borrowed a couple of ideas from previous Qs and took the PAX for a tour of the facilities.

AS we role through this thing called life we have picked up bad habits since we were kids. Everything from how we hold a pencil to driving without a seatbelt. Our parents and teachers know what is best for us, yet we think we know better and go it alone! Sky Q our God has the same relationship with us. He is telling us how to live and his plan for us is in the word, yet we consistently go it alone and think we know better…..STUBBORN!

The Thang:

Mosey around to back of Elementary School –

30 SSHs, 20 IWs, 10Peter Parker, 10 Parker Peters, 10 CDDs, 20 Squats

Split into 2 groups –

1’s do pullups while 2’s take 2 laps around mini track – flapjack

1’s do swing crunches while 2’s take 1 laps around mini track – flapjack

Mosey to back of Middle School

Line up for Merkin Ladder

Start with 10 Merkins – run 50 yards (or so) do 9 merkins – Run 50 etc etc all the way to 1

Mosey to Wall for wall sits – suicides – 1’s wall sit while 2’s run suicides – flapjack for 3 rounds

Mosey to front of School – Wall sit While PAX gator crawls down the line – 2 rounds (Thx Maximus!!)

Finish strong with 3 mins of Derkins and Dips, rotating between them until you can’t do any more. Fun Times!!

COT:

Great PAX at the Coliseum as always. Humidity was rough but the encouragement rocks!

Lots going on in the PAX, check out the emails and twitter machine.

Don’t be stubborn and break those habits to be the better man Sky Q has planned for you!

Thank you Maximus for the Opportunity!

CB

Conditions were absolutely sweaty and 84 degrees…welcome to summer.

Disclaimer (statement presented by Legal Counsel…and he might actually understand #TheLaw)

Chaser on Q:

Mosey around the lot mixing in Butt kickers, high knees, backwards run, shuffles, regular, butt kickers, high knees, backwards run, karaoke

20 SSH, 20 IW, 10 SLOW merkins, 40 overhead claps, 10 windmills

Rolling thunder x 20

Partner up backwards bear crawl and sprint for 100 merkins; full crab-walk and sprint 200 squats

The finally portion of the weinke was awful…I was glad the gate was locked…and so he had to hand off the Q…

It was a difficult workout, and this #OCR kid has some potential…

CSPAN on Q

Off and running, basketball lay-up drill, more running… and Gears and I were having a good discussion…that dude is fast&fit…

circle up on the road to nowhere…

Challenge this morning was every man is a leader, F3 is about developing leaders, so we passed the Q around and every man got to stand up and call cadence, there were 3 men that had never been a Q before…really fun group…and a great mix of guys…lots of #mumblechatter…still unsure what Pusher was trying to do…#shouldhavebeenthere

AYG to COT

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion and fellowship post workout.

Moleskin:

Here is everything in my notes:

• #HIM = High Impact Man
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• Great follow up discussion in COT to Padres Q on Monday about humility…if you have to tell someone your humble you are probably not that humble…
• I forgot to mention $12 T-Shirts

http://f3.mudgear.com/collections/sc-fort-mill-the-fort/products/f3-the-fort-sport-tek-shirts

It was my honor to Q with Chaser today, and it has been great to see him lead in F3, the work he has done in @F3Winnsboro & @F3Asheville is awesome…and I prefer when he gets the backblast duties…because they are witty when he writes them …and grammatically correct…and he uses less periods….and less ####…and it actually makes sense…is anybody even reading these anymore…can I get a comment? can I get a favorite?

Be a better man today than you were yesterday,

CSPAN – over & out

Conditions were absolutely sweaty and 84 degrees…welcome to summer.

Disclaimer (statement not reviewed by Legal Counsel that is currently pulling a “smarta$$sack/resting up for his next Q…really? I thought my Q’s were easy?”).

I do not think I said how much I appreciated the invite to Q….appreciate the invite to this new AO, and thanks to you Maximus. Gold Hill Middle School is beautiful. #excellentchoice

We took off at a good running pace to Epps Orthodontics = Rooney forgot to pay the light bill #reallyreallydark

COP (circle of pain)

SSH, IW, Squats, Seal Jacks, Windmills, Moroccan Night Clubs, and a couple of others…#mychiropractoriscrazy #stretchingislame #OLD

Plankarama…most of it slow and to ten counts…many rested on their knees…some tried to keep up and some think it is me just needing to waste time before we really start working out…#Package #Zima #manyothers #Stopyourcrying

Line up on curb for 5 rounds of burpee broad jumps / CROWD PLEASER / I tossed in a bear crawl to make things worse…lots of #Mumblechatter

Run around building…Pledge of Allegiance-said in unison but lead by Dog Pound #ThankaVET….run back to curb for one more burpee broad jump sequence…#CryingMumblechatter #REDPILL

Run back to parking area

Long Suicide sequence – #Chippendale’s #stillnotthatsortofgroup

Long ABLAB sequence – called very slow and in cadence #Crowdpleaser #mumblechatter #mutiny

Landed the ship 30 seconds early = no complaints

About 2 miles…this was a very high cardio event…

LIFE LESSON: today’s Q was about repetition, most men are not willing to “push” through the difficult sections of life which has many repetitive events, and about the time you think that the difficult portion is over, life repeats itself only to challenge again and again. #HIM understands and prepares daily for the LIFE battles. A #HIM also understands that each rep counts, and leads by example at any point within the encounter. AYE!

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion and fellowship post workout.

Moleskin:

Always an honor to see The Old School “crew”, here is everything in my notes:

• #HIM = High Impact Man
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• Great follow up Father’s Day discussion on #HIM and making a deliberate effort to be a #HIM especially with your children, this is leading by example within your family, loving your wife, and showing them that your faith and their faith matters to you.
• I forgot to mention $12 T-Shirts

http://f3.mudgear.com/collections/sc-fort-mill-the-fort/products/f3-the-fort-sport-tek-shirts

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 and follow our region @F3TheFort @F3RockHill & @F3IndianLand

Be a better man today than you were yesterday,

CSPAN – over & out