We have reached the halfway point of Q Source covering #GetRight and #LiveRight. There is clear acceleration from the Pax of the Fort and Lake Wylie. To celebrate this momentum and continue through #LeadRight and #LeaveRight, we will host a Qvergence on August 3, 2019.
Details:
Workout
Time: 6:30 – 7:30 AM
Location: Pantheon (Tega Cay Elementary School)
Type: Bootcamp
Q: TBD
Q Source
Time: 7:45 – 8:30
Location: Grace Presbyterian Church (adjacent to Golden Corral)
We’ve all joined F3 for various reasons; however the common theme is acceleration in each of the 3 F’s. In the spirit of QSource, 43Feet, Roundtable and others we are launching a new and insightful discussion: Pillars of Pantheon.
Pillars of Pantheon will be a quick two minute interview with the Pantheon Q of the Day to expand on these questions:
> Tell us about your own EH experience and induction into F3?
> How has F3 helped you accelerate your 3 F’s?
> What is one idea that you will spearhead to take F3 into the future?
The Pillars of Pantheon discussion will occur after COT and the Gloom Crue in attendance are welcomed to listen in and discuss with that day’s Q post recording. The intent is to strengthen our 2nd F, tighten our Shield-lock and of course, sharpen each other.
Humid 75 degree morning. Fort Mill, SC Nation Ford High School or better known at 0515 as The Coop.
See and recognize about 10 guys. we have the normal gloom what ups.
0514 rolls around DOAH says hey hope you don’t mind I’ve got a videographer with me. Doing some spotlight piece on wellness for his CO-OP. I say whatever you need to show up is good with me. I give a terrible disclaimer and were off.
Mosey around parking lot with some dynamic stretching here and there.
Circle up warm ups- SSH, Merkins, 6 inch hold, flutter, windmill, peter parkers, mtn. climbers.
Mosey to pull up bars. series of pull ups and merkins
Out to road. Bear crawl down the hill.
Go to the wall. Balls to wall while we work our way down the Pax so everyone broad jumps. Hurry up this hurts.
Mosey to basketball court. partner up 100 merkins, 150 squats, 200 big boy sit-ups. you and your partner hold each other accountable.
a couple guys had to leave early so 10 burpee buyout.
if you and your partner finished early start doing burpees until all finished.
At this point I hope the video guy knows how to fix the sound we had a lot of moaning and complaining.
all finished here up the hill for one last set pullups and then a little burpee buy out also.
COT.
praise for Dark Helmet sister, prayers for bounty hunters friends who had pregnancy issue. Marriages, travel.
Blockparty- WEP- The original home F3thefort.
Always great to Q anywhere but especially fun to come home to where you were introduced to this crazy group of HIMS.
THe tweet that went out this week was simple I was not trying to take you from your normal post site but I did promise if you came here you would have to put in real work.
Lets start- Disclaimer by fast mosey to small parking lot outside of park area.
Circle up for warmups. 15-20 of each of the following
SSH, Mtn. Climbers, flutter kicks, Merkins, windmills
Mosey to building with knee walls- 15 box jumps, 15 dips, 15 derkins- 3 sets drop 5 each time.
Plank while Q discusses discernment and the need for accountablitiy.
Mosey to wall- chair sits while everyone broad jumps past the line.
Next plank with feet up on wall while pax bear crawl past.
Hold Al Gore while pax lunge walks past.
Mosey to flag pole- Pledge of Allegiance.
Hill time- 11s- 1 at bottom 10 at top. 2/9 etc. merkin at bottom Big boy situp at top.
Mosey to COT.
Announcements, Prayers, Praises.
Backdraft out.
YHC Pulled up to find Bolts Van door open, he was setting up an array of coupons and cones.
Soon there was 11 Pax, I did a brief disclaimer since there was no FNG’s and we moseyed to warm up little did I know an FNG pulled up. So, Kaiser and another Pax picked up the FNG. We AL Gore and planked till the Pax caught up with us.
Warm Up
20-Imperial Walkers
20-Wind Mills
40-Moroccan Night Clubs
Mosey
The Thang
20 – Hand release Merkins
30 – Low Slow Squats
Stretching – Downward Dog, Honeymooner, Back to Downward Dog
Mosey
20 – CDD
20 – Lunges
Mosey
20 – Dying Cockroaches
30 – Monkey Humpers
Mosey
Mike Tyson Squats with a deck of cards YHC handed out 2 decks each person takes 10 cards. We line up and lay all 10 cards in front of us. They way these squats are done follows- Squat pick up first card walk to 2nd card Squat drop the first card, squat pick up the first card, squat pick up the 2nd card. So forth and so on till you get to the 10th card. Totaling 100 Squats. It is said that mike Tyson use to do these in his prison cell with all 52 cards
10 Shoulder plank Taps
Bolts take the reigns
We mosey to the hill where several cones with coupons we set up. The sprinter on the 2nd cone acts as a timer for all Pax in motion to turn around and head back.
1st cone – One Pax does Plank Jacks while the other does worm pull with the 140lb Worm that bolt created.
2nd cone – One Pax does jumping lunges in place with 2 x 25lb sand bags. With the other Pax sprinting to the top of the hill where the cones are
3rd cone – One Pax does bent over butterflies with 2 x 25lb sand bags. With the other Pax bear crawling up the hill.
4th cone – One Pax does Side straddle. With the other Basket Carry 25lb sandbag up the hill.
5th cone – One Pax does American Hammers. With the other Pax Broad Jumps up the hill.
6th cone – One Pax does Bomb Jacks. With the other Pax Overhead Carry up the hill with 30lb sand bag.
7th cone – One Pax does Squat ball (30lb) throws (we had a complication where the ball busted open) So we preformed Squat overhead press with the open ball. With the other Pax Crab walking up the hill.
We then proceeded to Indian run around the Park. When we got back, we picked up the coupons and carried back to the vehicle. Note: The worm sucks even with 2 of us toting it.
Announcements, Prayer and praises, Named FNG Lockdown.
12 started their week at The Armory for some Workouts of the Day dedicated to the brave men who stormed the beach in Normandy. After a brief warm up we got to the heart of the day:
20 Minutes AMRAP
-60ish Meter Suitcase Carry (switch hands midway)
-60ish Meter Bear Crawl/Bell Drag Back (switch hands midway)
-44 American Hammers
-60ish Meter Suitcase Carry (switch hands midway)
-60ish Meter Bear Crawl/Bell Drag Back (switch hands midway)
-44 Burpees
Following this we had about 13 minutes so we adjusted another WOD
6 Minutes
-Ladder count up of curls, overhead press, goblet squat & high pull (1 of each then 2 of each then 3, etc)
6 Minutes
-Reverse ladder count from the amount you had completed previously of 4 count flutters and 4 count mountain climbers. The original weinke called for man maker burpees instead of the flutter kicks, but I decided to modify that…
Seventeen HIM decided to accelerate themselves Saturday morning and posted at WEP for an Esso/JWow tag team Q. After a quick disclaimer, we moseyed down the road.
JWOW
Warmups:
20 Side Straddle Hops
10 Cherry Pickers
10 Cherry Pickers (back by popular demand)
10 Low Slow Squats
10 Merkins
10 Donkey Kicks
10 Moroccan Night Clubs
We Moseyed down 160 towards the Pike Engineering parking lot. Bear Crawled up the hill to the upper parking lot level.
The Thang:
We did a spinoff of Dora 1-2-3 called Bull Rush 2-3-4 (patent pending). Broke off into groups of three.
– Partner 1 bull rushes partner two halfway down the parking lot
– Partner 2 bull rushes partner 1 back
– Partner 3 does 200 Merkins, 300 Sqauts, 400 LBCs
– This is a rotation between the three PAX until all of the all 2-3-4’s are done
This took every bit of 30 minutes and then the pain torch was handed over to Esso.
ESSO
Set Counts: 20/15/10/5
Bat Wings
– Forward arm circles, IC hold
– Backward arm circles, IC hold
– Seal claps, IC hold
– Overhead claps, IC
Broad jumps, Sprint back
Dips
– Russian Dips, IC (leg kicks)
– Low country crab, IC (face up)
– Dips, IC
Bear Crawl, Sprint back
Planks
– Merkins, IC
– Tplanks, IC (right arm up, left arm up)
– Carolina Dry Docks, IC
– Planks, 10 ct / 6 in 10 ct / plank 10 ct
10 Burpees
Meeting: creates accountability, in faith, in fitness, in everything
F3 is hosting and chaperoning a day at the Whitewater Center with the 6-8 boys from CAH. The plan is simply to have fun and enjoy all the activities that the Whitewater center has to offer. It will be a day full of fellowship and fun as we engage in the zip line, climbing wall, rafting, paddle boarding, hiking or whatever the heart desires.
Pack a bag, a cooler, a lunch and head out to the center to help influence the next generation.
Why: Our M’s like each other and any excuse to enjoy some 2nd F is reason enough. We have reserved the room off to the side of the dining area, “CSPAN Room” for those that attended his send off.
**This is intended for Anchorman who is Slack-less and any other PAX who haven’t made the transition over to Slack**
