YHC was privileged to have the opportunity to Q the Deep and to have my VQ with Old Bay. YHC enjoyed this opportunity for several reasons. First, to continue to #Giveitaway to the newest expansion AO for the Fort. You can just see it in the eyes of the men of Lake Wylie. The passion, the excitement and the willingness to share it with those who need F3. This place is destined for greatness. Second, Old Bay has become a true #HIM within the Fort. His strengths lie in work that many times takes place behind the scenes but is apparent in the newsletter, COMZ and his Qs. When he mentioned a recon, I jumped at the chance to get to know him better and it was well worth it

This week, YHC read a post by Dredd which inspired the workout. You can read it here:  https://www.linkedin.com/groups/4061927/4061927-6138260371263283203

15 Pax posted at the Deep and away we went…

Old Bay on Q

Mosey around to north side of school and circle up.

Warm up
Mountain Climbers x20
SSH x30
Butt Kickers around side parking lot
Merkins x15
Tunnel touches x15
High Knee around side parking lot
Low Slow Squats x20
Mountain Climbers x20

Mosey to south-west corner of the school and gathered on the crest of a hill for a quick word on how we all have impact on each other, with our words and our deeds, whether we realize it or not.

Coupon Hill Work
Pax asked to pick out a coupon (quarry rock) and line up at the bottom of the west-facing hill. OldBay called out one or more exercises for pax to do in place with the coupon, then pax were to run up and over the hill and plank up on the bottom of the other side until the six comes in. The all pax went to 6-inches for a 10 count (together as a group). Coupon was then picked up again, and pax ran back to starting position on other side for next round. Following exercises were called (10 reps each).

round 1: squats
round 2: squats, curls
round 3: squats, curls, overhead presses
round 4: squats, curls, overhead presses, triceps
round 5: curls, overhead presses, triceps
round 6: overhead presses, triceps
round 7: triceps

Return rocks and mosey to school building for 2 rounds of peoples chair with Jack Reachers (x10).

Hand the mic over over to Pusher

Pusher on Q

Mosey to behind the school, partner up, size does not matter

An oldie but a goodie:  100, 200, 300

100 Burpees – aggregate

200 Merkins – aggregate

300 LBCs – aggregate

Partner 1 runs while Partner 2 does the exercise. Rinse and repeat

Gotta admit, this looked better on paper!

Mosey to the front of the school

6 Minutes of Mary led by Pax of the Deep. IC. Nice leadership by the group.

Mtn. Climbers, LBCs, American Hammers, Hello Dollies, Protractor

COT

As I mentioned above, YHC was inspired by the thought of Influence as the Q of a workout. Each Q has the ability to influence the workout through words and deeds. This is typically demonstrated by encouragement throughout the workout and picking up the 6. This was a tough workout and encouragement helped me get through it.

More importantly, aren’t we called to be the Q of our home? Some of my biggest regrets are missed opportunities with words and deeds in my own home. Some of the most impact I can make is right in my own home. Shouldn’t I apply encouragement and pick up the 6 with my M and 2.0s? Should I recon and plan my words and deeds in my own home with as much care and conviction as I do a workout? These were the words I left the 15 men with on Saturday. Something for all of us to work on!

Moleskin

• Read the weekly newsletter. T claps to Old Bay, Gears and Solid State for the content.
• The Hog and Coyote is June 18th. It is destined to be the best yet. Read more here:  http://f3nation.com/2016/05/18/handc2016/

Look forwarding to seeing you back in the gloom!

With most of the Pax rolling around in the mud for the 2016 Mud Run, Sir Royale asked for a few substitute Q’s for The Deep.  Mainframe and YHC jumped at the opportunity to share and explore new grounds and Q in Lake Wylie.

Weather: 60-something and sunny

The Thang:

A lap around the carpool drive to the COP:

COP:

• Windmill x15 IC
• Imperial Walker x15 IC
• Mountain Climber x15 IC
• Peter Parker x15 IC
• Side-straddle Hops x20 IC

The first half of the workout had a focus on the pending pool/beach season and trading in the 1-pack for a 6-pack. Mosey on over to the ONLY hill on the grounds for a round of Elevens (I was excited to see this hill and quickly modified the Weinke to utilize the masterpiece. 10 LBCs up top, 1 American hammer below, repeating until you reach 10 American Hammers and 1 LBC.  The abs were starting to take shape!

Mosey back to the main parking lot for some 4 corners.  This is a LARGE parking lot that involved a good bit of running (loved it!).

• 15 LBCs
• 15 Plank Jacks
• 15 Big Boy sit-ups
• 15 Makhtar N’Diayes

10 Count and then rinse and repeat.

It was now time to turn the workout over to Mainframe, who clearly had some strange animal theme going.

10 Burping Bears (Bear crawl across basketball court, Merkin, jump while spinning around) 10 crawls (BRUTAL)

Mosey to the back of the school for some running and more beat downs:

• 25 Derkins
• Run to fire hydrant and back
• 25 Step-ups
• Run to fire hydrant and back
• 25 Dips
• Run to fire hydrant and back

Then the animal theme really took over.  6 cones magically appeared on the north end of the school yard in which we animal walked between each cone. Stopping at each cone for 20 squats.

• Bear Crawl
• Crab Walk
• Gorilla Walk
• Backwards Crab
• Backwards Bear

The clock was not advancing fast enough (time seemed to be standing still at this point in time – likely due the pain) so we used the same cones as a form of a suicide run with 10 frogger kicks at each cone, then running backwards to the first cone for 10 donkey kicks, utilizing all 6 cones.

We then moseyed back to the parking lot for some final core exercises including planking, superman planking, and various other strange positions that we will just leave unwritten.

COT:

Announcements

• Mud Run is today (thanks Short Sale)
• May 21 Fastest 5K
• May 21 Cannoli Run – be sure to sign up to support our brother Bolt
• Read the newsletter for other important announcements

Prayer Requests

• As we wrap up the monthly focus on Fatherhood, prayers for all F3 and non-F3 fathers, as we look to raise the future generation of fathers (and M’s), that God will lead us down the right path
• For the Pax playing in the mud today, that they come back uninjured and leave any viruses/illnesses at the farm
• For any injured Pax

Before calling it a day, we reviewed the learnings from the monthly theme of Fatherhood and encouraged everyone to open their minds and hearts to the theme for May which is Marriage.

Mainframe and YHC were thrilled to be able to lead the Pax at this fantastic AO and look forward to coming back to much larger crowds, and a few FNGs on non-mud run days!

Great day to be out at The Deep.  Bart (“Starr” if you wonder where his F3 name comes from) had prepared his VQ all week and was ready to make the men work.  We had a few messages back and forth this week, but the main theme coming from him was upper body and I was working legs.  We both pulled up to The Deep around 6:30am to get things set up for a hard working hour.  The PAX started to gather, and I was very happy to see some of the new Lake Wylie guys continuing to post.  That’s why we are here…and ready to bring it!

The Thang

No FNGs, but 10 solid men, so Bart attempted the disclaimer.  VQ, first time, so good enough.

Mosey around the parking lot with dynamic warmups.  High Knees – Buttkickers – Knee pulls. Puddles and I had to comment on Bart’s highly defined calves as he was leading this group…and we were reminded “It’s not that kind of group”. Love the morning mumblechatter!

After 2nd lap COP

20 SSHs 10 Merkins 20 LBCs 25 MCs 10 Windmills 20 MNCs 20 IWs Superman (forever)

Mosey over to the front field area…where we found the coupons.

The PAX split into 2 groups:

1st group would bear crawl 40 yards then karaoke back while 2nd group grabbed a cinderblock and did curls until 6 was in. Groups would switch.

Next: Wounded Dog then karaoke – other group shoulder presses with cinderblock – switch!

Final: Bear crawl then jog – other group cinderblock swings… Dark Helmet was graceful enough to swing his block into the ground and break it into 5 pieces!  Glad we had extra.

Mosey to back of school wall for a little people’s chair, then a nice twist from Bart.

PAX lined up in their 6, completing LBCs while front of line does BTTW slides across 15 foot wall. Lots of mumblechatter during this new item…

Bart handed off to YHC (Royale) and I shared an idea from our Fatherhood 3rd F discussions over the last few weeks (see Moleskin #1).  We needed a 30 count anyway.

I had legs, so we did some good cardio with 100 yard sprints and 7s.

Start: 1 jumping lunge – run 100 yards – 6 flying squirrels – run back – 2 – then run back 5…you know the drill…moleskin #2 at the end.

Mosey to field area.  We cannot leave The Deep without doing Kraken Burpees! 7 for all OYO

Mosey to teacher parking lot – Lt. Dan’s from one end to the other. then Moleskin #3

During our Lt Dan’s the PAX started talking about their worst exercise… the mumble chatter went to Cornhole’s slow Jack Webbs we recently did at the Quagmire for his last day of 49…since I left my Weinke in the other car…it was a good idea!

Mosey to a grass area, last 9 minutes of the workout…Jack Webbs it is!  Dark Helmet was too Gung-Ho to allow for slow Jack Webbs, so he lead the charge. Finished to 10, time for COT. On the way back the PAX helped move those terrible cinderblocks back to the shovel flag.

Announcements:

MudRun next Weekend 4/30 Bing & Mainframe Qing next week at The Deep

The Deep closed 5/7 for Rock Hill convergence at the Patriot

Fastest 5K 5/21

Praises & Prayers: For healing for John (friend who has had 14 leg surgeries) and Smokey’s daughter Kate. Praises for God and faith from Witch Hunt & his family’s loss of their pet cat

Moleskin:

For the last month I have butterflies every time I pull up to The Deep…I always feel like I’m going to be alone at 7am. But every week, my fears go away when that first car makes the long turn into the parking lot…and more just keep coming! It’s been an honor to be able to share what F3 has done for me over the last year with the men of Lake Wylie. And although we didn’t have any FNGs this day, I know that the men already involved are going to make a difference in this community.

Bart did an outstanding job on his first Q.  Cadence was spot on, he didn’t let the PAX rattle him, and he made a great workout to keep us engaged.  Really proud of my new MudRun brother!  Way to step up.

During our 10 counts today I shared some of the great truth nuggets I’ve gathered from our 3rd F conversations around fatherhood. There were 3 main lessons we received from What Did, Double D, Anchorman and Gekko at the 3rd F convergence a few weeks ago…and I thought it was something to repeat to the PAX today.  So Fatherhood was my 10 count.  Here’s what my interpretation looked like…I hope it does justice to the men that shared!

1. Respect your M for your family to see. Your children see everything…every fight, joke, rudeness you put out there.  And then they think this is an acceptable way to treat a woman or wife.  Make sure it’s positive.

2. Be present: We usually get family time at our worst time.  The last few hours in the day after you’ve done what it takes to feed the family.  Through F3 I’ve received the energy and strength to make that time worth while…when I used to want to veg out in front of the TV or my iPad for my alone time.  When you do get that time, use it and be there in mind, body and spirit!

3. I shared Gekko’s story about his daughter’s recent break up with her boyfriend. In short, she broke up with him because she expected more, like the relationship that Gekko and his M have.  What a complement to being a parent! But Gekko shared that his #1 advice was to raise his children to glorify God, and point them in his direction… and that’s the best you can do.  I appreciate those words Gekko.  Wanted to make sure they were shared!

Looking forward to seeing you celebrity Qs out at The Deep soon!

An Honor to Lead.

Royale

For a solid week (maybe more) YHC and Dark Helmet let the world know via the twittermachine that we had the Q at The Deep. Quality mumblechater was promised as well as one hell of a beatdown. With Top line Celebrity Q’s all over the Region (Fort-Pusher, Patriot-Cake Boss, Reservation-Pebbles, Alcatraz-Bolt/Geronimo, Yard-Double D, Dragon-Apache) YHC and Dark Helmet knew the PAX were going to be pushed regardless of where they posted. 13 showed up (2 FNG’s) and the disclaimer was given.

The Thang

Before taking off for a slow mosey, Dark Helmet explained the 5 pillars of F3:
1. Men Only
2. Free
3. Held outdoors rain or shine
4. Peer lead
5. End with COT and BOM

Moseyed with one coupon for the group to the grassy area on the far side of the school.over Warmup of SSH, Windmills, IW, Morracan Night Clubs, Merkins, and Squats.

Take the coupon with us to the parking lot on far side of the school. One PAX runs with the coupon around the lot while the rest perform an exercise.

First lap – Kracken Burpees (burpee with 3 hand release merkins)
Second Lap – Squat Jumps
Third Lap – LBC’s
Fourth Lap – Calf Raises
Fifth Lap -Carolina Dry Docks

Rinse and repeat those 5 laps until all 13 PAX have taken a lap with the coupon.

Dark Helmet hands off to YHC.

Mosey to Soccer practice field. Explain the Lucky 7. 7 Monkey Humpers at the Basketball Court, then run to the Soccer goals/goalpost and do 7 pullups, then run to midfield and do 7 Mkahtar “N’Diayes, then run back to the basketball court and repeat again until 7 full rounds are complete. Plank when finished.

Jack Squat sequence – 1 squat, 4 lunges (IC) then run across the soccer field. Repeat at 2:8 run back across, then 3:12 run back across, 4:16, run back across, 5:20 run back across and then jump all the way to 10:50 and finish at the basketball court.

10 Burpees OYO

Mosey to middle of circle for Mary – LBC’s, Flutters, Rosalita, Heels to Heaven, More LBC’s, Peter Parkers and Parker Peters.

Mosey back to the Flag for COT and BOM

Announcements – Coffeteria at Bojangles, Mud Run, BRR

Moleskin
1. Thanks to Royale for the opportunity to come out to our newest AO and lead this fine group of men.
2. Dark Helmet and I were early to scout the place out and get excited for and epic amount of mumblechatter. That crazy idea went out the window when Hauschka showed up with his 2.0’s. Glad they were out keeping us accountable with our words.
3. I promise Dark Helmet said he was going to write the Backblast which is why this is so late. If I would’ve just done it myself after the workout, it would’ve been posted before 10:00 AM on Saturday. Also this is how I remembering it happening. In all actuality it may have been different but Dark Helmet didn’t send me his Weinke. I had no Weinke, but i know my part is correct. Go figure.
4. Welcome to FNG’s Davinci and Wild Thing. Great work out there today.
5. This AO has a lot to offer. Lots of different little fields and parking lots to use.
6. I may have talked Dark Helmet into running the Fort Bragg Spartan Sprint on September 10th. Let me know if you are interested. Also a good bay to get out of running the BRR.
7. Surprisingly not a single bear crawl or partner carry was done.