Category: The Fort

We passed on playing in the mud… at WEP.

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  • QIC: Dark Helmet
  • When: 01/16/16
  • Pax: Crab Cakes, MacGyver, The Speaker, High Life, Solid State, Dark Helmet (YHC)
  • Posted In: The Fort

0640. Dark. Cold. Solo in the parking lot…
0650. Dark. Cold. High Life shows up to stand with me in the cold. And the dark.
0655. Finally, some more PAX show to play in the cold. And the dark.
0700. Time to disclaim and get our Thang on…

Warm up lap around the park. At each drill bit, we did a little bit of dynamic stretching. Knees to chest, windmill walkers, toy soldiers, etc.

Circle up in the end of the parking lot and we are joined by one last PAX before we get to it.

Warm up:
Mountain Climbers x 30
Squats x 30
SSH x 30
Merkins x 20
Peter Parker x 30
SSH x 30

Mosey up Ardrey St by the park to Harris and take a left to the steps at the Fort Mill Church of the Nazarene. Then, this happened:
Partner up, size kind of matters.
– P1 runs up the steps hitting every step AYG, 10 squats at top run down – P2 does Makhtar N’Diayes – Flapjack – plank for 6
– P1 runs up the steps hitting every other step AYG, 10 jump squats at top – P2 does Merkins – Flapjack
– P1 runs up hitting every step, 10 burpees at top – P2 does Russian Twists – Flapjack
– Wheelbarrow up the steps – Flapjack
– Backward Wheelbarrow up the steps – Flapjack
– Everyone bear crawl to the top of the steps for what I am calling “Pink Floyd”**
– BTTW 20 count, 1 inverted pushup
– People’s Chair 20 count, 30 arm raises
– Descending testicles – BTTW 2 irkins, down halfway – 4 derkins, down to 2 ft – 6 derkins
– People’s Chair 20 count, 30 arm raises
– Repeato if you have it in you. Which we did.

We decided we loved that whole sequence so much, that we rinsed and repeated.

Then, a quick mosey back to the park, and a little Mary to finish us off:
Some LBCs, Hello Dollies, Freddies, Rosalitas, and a very short, very poorly performed round of Xs and Os.

NMM:
– 12 Pax went running between 9 and 12 miles that morning. That’s why there were only 6 at WEP. I remember when F3 had Bootcamps, and people came to them, and we weren’t just a running group… Ah yes… The good old days…
– Solid State joined us after our warm up lap. NO judgment whatsoever about tardiness, but fortunately we hadn’t left campus yet. That does say something, though. I’ve been late before and been completely unable to locate the Pax. Don’t be late!
– This was Crab Cakes 3 year anniversary with F3. This guy is a complete HIM. Really actually enjoyed the smaller group because I got a chance to partner up with CC, and just get to know him a tiny bit better.
– Which brings me to my next point… Sometimes the best workouts are the small workouts IF (!) YOU TAKE ADVANTAGE OF IT. Instead of complaining about “where is everybody?” Think of how you have 45 minutes to 1 hour to make an impact on not only your fitness, but in the life of another Pax who is there with you. An impact that you might not have been able to make if there had been a big group and he (or you) was able to fly under the radar and blend in…

Until Next Time…
Helmet, out.

 

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Back to Basics at The Hive

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  • QIC: Dark Helmet
  • When: 01/15/16
  • Pax: Dawg Pound, Howitzer, Ginsu, Peabody, Shelby, Longshanks, Dark Helmet (YHC)
  • Posted In: The Fort, The Hive

At the beginning of a year, it’s always good to get back to the basics… and basically, it was COLD. But what do we do when it’s cold? Complain a little more, maybe, but we POST. It’s a thing men do. If you need help with it, ask any of the 6 men that were there on Friday.

(Before I jump in here, it should be noted that I had no weinke, no solid pre-plan for what was to happen in this workout. Why does that matter? I tell you in a minute.)

The Thang:
Warmed up with a lap around the lot and a little dynamic stretching as we went: knee pull to chest, windmill walkers, toy soldiers, then circled up for a little more.
SSH, Windmills, Mountain Climbers, Moroccan Night Clubs, etc. after we had a quick discussion of the legend of Vince Lombardi’s “Gentlemen, this is a football” speech. In case you aren’t familiar, the legend is that Lombardi, after a particularly awful loss, pulled the whole team in to the locker room and re-introduced them to a football. “Gentlemen, this is a football…” Then the story goes that he walked them around the field pointing out yard markers, end zones, etc. to these men who clearly had played football all of their lives. We then talked a little about the “Basics of F3”, those essential elements that must be performed at every workout. Can’t overstate the importance of certain basics in our lives that, if performed well and consistently, will make all the difference in our ability to fulfill our purpose here. So we talked before each of these exercises about more proper form for each, then performed them as correctly as we could:
KB Swings
Clean and Press
Overhead Press
Triceps Extensions
Bicep Curls
Upright Rows
Bent-Over Rows
Finished up with another lap around the lot and some Mary.

NMM:
It was pointed out that one of the things that is greatly lacking in The Fort is the consistency with which Backblasts are posted. In fact, it was suggested that perhaps “writing a backblast” ought to perhaps be the 6th essential element of an F3 workout. We all have heard, “if you didn’t write it, it didn’t happen”. Clearly, this isn’t true, but it makes a point. WHY ON EARTH DO WE SPEND TIME WRITING BACKBLASTS??? Let me tell you some of my favorite excuses for not doing them:
1. No time. – This is obviously bull. This is just what I tell myself so I can put it off.
2. No planning. – Often, when I don’t plan my workout well in advance (like this one) I don’t remember afterward what all we did, and so I feel dumb writing a BB.
3. I’m not a good writer. – Also, bull. Just because I am not Dredd, or Tom Clancy or something, doesn’t mean I can’t write a passable Backblast.
4. No one reads them anyway. – I know this one is not true, given the amount of crap I catch for not writing them.

So why do we write them in the first place?
1. Document the actual workout itself. – It’s good to have it written down. I get lots of terrible ideas from other guys who have written their ideas down.
2. Builds community. – Amongst the PAX who posted there that day, amongst PAX who posted elsewhere, but maybe most importantly amongst PAX who didn’t post for whatever reason. A guy who is out hurt can check in on twitter and read a BB and feel part of the gang again in no time.
3. Accountability. – If you know you are going to have to write about it later, it’s incumbent on you to show up, do what you said you were going to do, and make it worthy of writing about. Plus, it lets the other PAX know that you give a crap and that you take this whole thing seriously. I get it. We’re volunteering. We aren’t getting paid to lead, we aren’t getting paid to write. But if something is worth doing, it’s worth doing all the way.

So, write the damn backblasts. It’s the last part of your duty as a Q. And Site Qs? Make sure your Qs are writing them and hassle them if they don’t. None of us are going to get any better by acting in a mediocre fashion, or by letting our brothers do so.

Helmet, out.

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Backdraft turns 40 celebration!!

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  • QIC: Backdraft
  • When: 01/23/16
  • Pax: All
  • Posted In: The Fort

Hey PAX Jon’s birthday is happening and its a big one.

Backdraft’s M has asked if we could help him celebrate the big 4 0

Next Saturday, 1/23

  • Full Spectrum Brewery (behind Lowes)
  • 6-8pm
  • Drop in, have a beer and piece of cake.
  • Food truck will there if anyone chooses to eat dinner.
  • Very low key and no pressure to stay the whole time.
  • M’s and family’s welcome!
  • He just wants to hang out and see some friends.
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Miles and Merkins at the Patriot

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  • QIC: Burgundy, Italian Job
  • When: 1/16/16
  • Pax: River Rat, Apache, Santini, Popeye, Gauge, Catfish, Kindergarten Cop (FNG), Package, Bogey, Pothole (FNG), Smoke Wagon, Green Mountain, Rosetta, Turbine, Peach, Limp Bizkit, Corruption, Menthol, Pusher, Walker, Burgundy, Italian Job
  • Posted In: The Fort

19 of the region’s finest joined YHC and Burgundy for merkins and miles at the Patriot this morning. The mumble chatter was excellent and the workout was fierce.

The Thang

(all exercises in cadence, unless otherwise noted)

  • 25 SSH
  • 20 IW
  • 25 MNC
  • 25 Italian Night Clubs
  • 20 Mtn Climbers
  • 20 Merkins
  • 15 Windmills

Line up on one line and perform the following exercises to the other side of the parking lot, then switch

  • Karaoke
  • Side Shuffle
  • Bunny Hops
  • Lunge Walks
  • Jog
  • Run
  • High Knees
  • Butt Kickers
  • Toy Soldiers
  • Nur

Mosey to the wall for 25 four count People’s Chair

Hand off to Burgundy

Long 1.25 mile mosey through Cherry Park stopping periodically for various yoga nonsense

Return to starting point for various Merkin varieties including:

  • 10 Standard Merkins
  • 10 Wide Arm Merkins
  • 10 Diamond Merkins
  • 10 Dive Bombers
  • 10 Standard Merkins
  • 10 Scorpion Merkins (x2)
  • 10 Clap Merkins
  • 10 Thrust Merkins
  • Another 50 Standard Merkins

Line back up for:

  • Gorilla Run
  • Bear Crawl
  • Repeat

Ab Lab

  • 25 Scissors
  • 25 Flutters
  • 25 LBCs
  • 25 Windshields
  • 25 Reverse Crunch
  • 50 American Hammers
  • 25 LBCs

Closeout with 3.5 minutes of Planks

NMM

You know when Burgundy is the Q, there will be Merkins and running. He did not disappoint. Awesome work by the PAX this morning pushing through the pain and excellent mumble chatter as well. Most of it is not suitable to retype, so we will just say spirits were high and we’re lucky none of us are running for political office. YHC appreciated the last second Omaha to take the warm up. Welcome FNGs Kindergarten Cop and Pot Hole. You guys found a strong group of men that want you to return so we can all get better together. Triple claps to the men who doubled down this morning with a 2+ mile pre-run before Burgundy dropped the hammer in the workout. Thanks to our brothers who crossed the river to join us this morning. It’s always a good time when we have Santini, Pusher, Package, and Menthol in the fold.

Announcements

Check the weekly email for further details.

Star Command Convergence is next Saturday. Meet at the Patriot at 0515 for clown cars to Spartanburg. Plan on returning around 1130.

3rd F Convergence is next Friday at 0600 at Eternal Church in Fort Mill (behind Zaxby’s on 160). Show up and learn the ropes of Accountability.

Prayer Requests

Please keep praying for Emma (Limp Bizkit’s niece) and her leukemia diagnosis. Also, lift up Jeremy Holt and his family as they work to afford the cancer treatments.

Lift up Smoke Wagon’s aunt who was seriously injured in a car accident.

 

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POSTPONED – DATE TBD – Clown Cars for Padre Star Command Convergence

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The Padre Star Command Convergence is next Saturday, January 23. All Fort region PAX interested in joining us for a cross state convergence, should plan to clown car from the Patriot (1825 Eden Terrace, Rock Hill, SC 29730). We will be leaving promptly at 0515 the morning of the 23rd. Post workout, we plan to have a 2nd F breakfast with the PAX of the Upstate. Estimated return time is 1130.

EVENT HAS BEEN POSTPONED DUE TO WEATHER – LATER DATE TO BE ANNOUNCED

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Mini-Murph @ The Patriot

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  • QIC: Popeye and Italian Job
  • When: 1/9/16
  • Pax: Burgundy, Posh, Peach, Crabcakes, Limp Bizkit, Rosetta, Green Mountain, Fusion
  • Posted In: The Fort

This morning included a mini-Murph for YHC and 9 PAX. Popeye blasted us off then handed the tired crew to me 30 minutes in.

The Thang
WARM UP – Mosey from COT to next parking lot

  • SSH X10
  • IW X10
  • MERKINS X10
  • MNC X10
  • MERKINS X10
  • WINDMILLS X10
  • MR. MIAGI’s X10

MOSEY

  • HIGH KNEES
  • BUTT KICKERS
  • BEAR CRAWL

Find Some Wall. At this point we heard a scream that sounded like it came from inside the school. Being the #HIM we are, we investigated. Fusion narrowed it down to a dozen or so kids playing in the gym. Crisis averted.

  • 10 MERKINS
  • 10 DIPS
  • 10 DIRKINS
  • 10 IRKINS
    Rinse & Repeat

MOSEY TO HILL –

JACOBS LADDER by 2’s to 10
Bottom of the hill – SQUAT
Top of the Hill – MERKINS

Hand off to YHC

Long mosey from the hill to the playground in Cherry Park. We have been meeting at this AO for nearly 2 years, and we just figured out last week that there is a covered picnic area with a ledge for pull-ups. Knowing this, a mini-Murph sounded perfect. But first, we stretched.

  • Right over left
  • Left over right
  • Middle
  • Quad stretch

Then the fun began:

  • 50 pull-ups
  • 100 push-ups
  • 150 squats
  • Run around the full parking lot

Once the 6 was in,

  • 25 Dips
  • 25 Calf raises
  • 25 Step ups

5 Minutes of Mary – dealer’s choice

  • 10 count American Hammers
  • 10 Ins and outs
  • 10 Freddies
  • 10 Peter Parker Peters
  • 10 Freddies

Mosey

  • 4 Count People’s Chair (shoulders, knees, toes) x25
  • People’s Chair (3 ten counts)
  • BTTW x2

Mosey to the COT

NMM

We missed our brothers who were running for a great cause at the Joe Davis Resolution Run. Great leadership fellas. It was a pleasure to share the gloom with the great PAX of Rock Hill this morning. Triple Claps for Crabcakes coming across the river to join us. You’re always welcome with us. It was good to have Green Mountain back for his 2nd post. Also good to have Rosetta back in the rotation. Appreciate Posh and Burgundy setting a strong pace for the rest of us this morning. Great job by Popeye for the solid warmup as well. Good to see Fusion back out and appreciate the solid leadership of Peach, our super fit  51 year old Site Q. Don’t sleep on Limp Bizkit, dude is getting fit!

Its morning’s like this that make me glad to get out of bed. The air was cool, the conversation was good and the PAX were pushing themselves hard. Today was a good day! Thanks for letting Popeye and I take the lead this morning.

Announcements

3rdF Convergence
Jan 22 (Friday) @0600 – Eternal Church- Start the new year off right. Post to this 3rdF Convergence to hear from High Impact Men on Accountability. Check out the pre-blast for more info.

Rock Hill / Easley Convergence
Jan 23 (Saturday) @0700 – Star Command – Post to this “Padre Convergence” at the Upward Star Center in Spartanburg, with CSPAN, Padre, and Iceman on Q. Coffeteria to follow. Clown cars details are coming soon. Mark the date, and keep an eye out for the pre-blast.

Yeti #CSAUP
Feb 20 (Saturday) @0600 – Sign up for the Yeti, Iceman, and other combinations of this 17 mile #CSAUP event. Check the pre-blast for details.

Prayer Requests

Continue to lift up Limp Bizkit’s niece, Emma fighting leukemia. Once gofundme details are available, we’ll let the PAX know.

Our Rock Hill brother, Good Neighbor is looking for work. He’s looking for factory work and or anything working with his hands (including outside manual labor). If you know of anything, let me know and I’ll pass it on.

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Welcome back, Old Man Winter

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  • QIC: Italian Job
  • When: 1/5/16
  • Pax: Schrute, The Riddler, Water Boy (FNG), Destiny, Boots, Catfish, River Rat, Burgundy, Sgt. York, Apache
  • Posted In: The Fort

11 PAX rolled out of their warm cars to work out in the cold this glorious Tuesday morning at Eagles Nest.

The Thang

Mosey to the Fountain for the Warm Up

  • 25 SSHs in cadence
  • 25 Imperial Walkers in cadence
  • 40 MNCs in cadence
  • 15 Windmills in cadence
  • 15 Bombjacks OYO

Mosey to the steps

  • 15 Dips OYO
  • 15 Derkins OYO
  • 15 Irkins OYO
  • 15 Calf Raises OYO

Mosey to Student Center

  • People’s Chair (4 rounds)
  • BTTW (long 10 count)
  • 4 Count People’s Chair (25 in cadence)
  • 10 Kickboxing Burpees (burpee with a punch, punch, knee, knee in the up position)
  • Walking Lunges to end of the walkway
  • 15 Dips OYO
  • 15 Derkins OYO
  • 15 Irkins OYO

Mosey to Alumni Walk

  • Aggregate partner work (one partner exercises while other runs then flapjack)
    • 100 Merkins
    • 200 Squats
    • 300 LBCs

Mosey to COT

  • Stopped periodically for Merkins and Squats

Cool Down Stretches

  • Left over right
  • Right over left
  • Wide leg left, right, center

NMM

I really wasn’t sure how many we would have this morning as my car thermometer hit 19 on the drive in. I was thrilled to see 10 PAX, including 1 FNG, roll out of the fart sack and join YHC for some early morning fun. Props to Water Boy for posting his first time in the cold. We look forward to you coming back out. It was good to see The Riddler return after a week off for a birthday vacation. Destiny, thanks for joining us south of the river. You’re welcome any time. Boots and Schrute just keep getting faster. Catfish, thanks for letting me Q and for keeping us accountable on our form. Good to see River Rat back after a week off with his family. Glad Apache is feeling better and could join us after smart sacking yesterday. Burgundy and Sgt. York, thanks for setting a fast pace for us to follow.

As I said earlier, we need to keep each other accountable. So many of us will fall off the wagon if our brothers don’t push us, pull us, and question us from time to time. Continue being the #HIM your family, workplace, and community needs. We are making a difference in the lives of others. Keep doing what you do and we can make a big change in our communities.

Announcements

Joe Davis Memorial Run – Saturday at 0800. There is still time to sign up. The Patriot will be open if you do not plan to run.

Fuel Challenge Starting January 18th, Gears will be leading a “Fuel Challenge” to motivate Pax to think about what we eat through a progressive, multi-week program.  Check out the pre-blast to learn about the challenge and how you need to start prepping today!

3rd F Convergence Jan 22 (Friday) @0600 – Eternal Church (map)- Start the new year off right. Post to this 3rdF Convergence to hear from High Impact Men on Accountability.  Check out the pre-blast for more info.

Rock Hill / Easley Convergence Jan 23 (Saturday) @0700 – Star Command – Post to this “Padre Convergence” at the Upward Star Center in Spartanburg, with CSPAN, Padre, and Iceman on Q.  Coffeteria to follow. Clown cars details are coming soon.  Mark the date, and keep an eye out for the pre-blast.

Yeti #CSAUP Feb 20 (Saturday) @0600 – Sign up for the Yeti, Iceman, and other combinations of this 17 mile #CSAUP event.  Follow this link to the online form.  Check the pre-blast here for details.

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A celebration of the (F3) life of Jekyll…

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  • QIC: Dark Helmet
  • When: 01/02/16
  • Pax: Trucker, Gecko, Maximus, Gears, Hauschka, Omaha (2.0), Mighty Mite (2.0), Spider-Man, Senator Tressel (Respect), Mr Clean, Spitz, Short Sale (Respect), Howitzer, Royale, Sweeper, Fish Sticks, WWL, Backdraft, The Speaker, Dark Helmet (YHC)
  • Posted In: Alcatraz, The Fort

No, he’s not dead. He was, however, supposed to be my co-Q for Alcatraz that day, but had to change those plans due to: life. Not a problem, very appropriately a guy that Jekyll EH’ed stepped up. T-claps to Fish Sticks.

So a couple things you should know: 1. Jekyll named me. It was after his co-Q with Pusher at WEP where I was pretty sure I was going to die afterward. 2. After the first time I posted on a Friday at Slow Burn, it was Jekyll who came up to me after and said, “what are you doing now?” I answered, “I dunno, what happens now?” And he came in to Chicken and Wisdom with me. I was a new guy, I was little confused by this new cult group I was a part of, and he helped me feel welcome. It was appreciated. Since then, he and I have posted at a two-man Black Diamond workout where he Q-ed and I’m pretty sure I’m still sore from (it was like 6 months ago), have posted dozens of other times together, served alongside one another, etc. At this point, this whole thing is starting to sound a little too… I dunno… So, enough of all that.

The reason I mention those things, though, is that I thought it would be appropriate to lead the Pax in some horrible things that I learned from Jekyll over the last year. So, as is the usual case, we disclaimed and were off.

The Thang:
First there was some talking (yes, I can help myself, I just choose not to):
In my first workout with F3, Jekyll made us do a bunch of partner work. Between that and a couple of weeks later doing a terrible number of partner pull-ups with Spiderman, I really caught what I feel is the magic of F3 for me. That bond formed by the misery of a shared, terrible experience is what won me over. It’s why I love posting in the rain, or in the 7 degree weather… But I digress…
Next, there was some moving:
Warm up lap around the park then circle up:
Squats x 20
Windmill x 15
Mountain Climbers x 20
IW x 20
SSH x 20

Partner Ring of Fire:
8 stations in a ring about 50 ft from center, as follows:

  1. 25 Partner Derkins (each)
  2. 15 Partner Squats (each)
  3. 30 Plank Jacks
  4. 25 Partner Dips (each)
  5. 10 Partner Rows (each)
  6. 15 Partner Press (each)
  7. 10 Booyah Merkins
  8. 20 Big boy situps

Partner Carry out to cone, Bear crawl back to center. In center do Cinderblock burpees x 5, then move to next station.

Repeato as many rounds as possible until the 30 minutes is up.

Then… More talking. I’ll explain more of this at the end…

Hand off to Fish Sticks:
Mosey over to what may be the worst hill in Tega Cay (and that’s saying something).
Then it was 12s for the rest of the time (as opposed to Elevens… it was his daughter’s birthday this week, and she turned 12, so there you have it)
At the bottom of the hill do 1 squat. At the top of the hill, do 11 CDDs.
Next round = 2 squats, 10 CDDs… you get the idea.
When time was up, we moseyed back to COT.
Yes, in case you were wondering, it was terrible…

NMM:
A couple things I think were worthy of note:
1. I found it helped to keep going up and down that horrible hill all those times if I closed my eyes and swore under my breath a lot. Feel free to use this technique whenever you deem appropriate.
2. Hauschka brought his 2.0s to the workout. It was cold. And a Saturday during a long school break. And I had cinderblocks to workout with. And those brats lapped us… It was awesome.
3. At one point, about 5 or 6 rounds in, Mr. Clean started running up the hill backwards. “I need to work a different part of my body for a bit, this sucks.” or something like that was the explanation. Good stuff.

Right before I handed things over to Fish Sticks, I shared one other thing. About 3 years ago, long before F3, in my not-quite-as-directed efforts to be a good dad, I would frequently take all 3 girls to breakfast on a Saturday. I thought I was checking off “Good-Dad” boxes and persisted in doing it, even though they secretly hated it. I wouldn’t find this out until later, but it stemmed from this one experience in particular (with others similar in nature). Youngest had gotten apple juice with breakfast. On the way home, I said, “let’s not take the apple juice in the car.” After the “please dad, I’ll be really careful” routine, I relented. Within two miles, the apple juice was, of course, spilled in its entirety in the backseat. I was livid. I jerked the car to the side of the road and started fuming and cleaning. It was ugly. There was crying, yelling… just a bad scene. With the apple juice more or less cleaned up, the rest of the car ride was silent. I knew I hadn’t done the right thing, but I didn’t know how to fix it either. I apologized later, and that’s fine, but that wasn’t fixing the problem, it was just cleaning up the aftermath of the problem.
Fast forward to today, and I can say with some degree of confidence that the problem is largely under control. Not perfect, but DRAMATICALLY improved. My girls like to go to breakfast with me now. I don’t lose my temper over much, and certainly not over apple juice. Oldest told me the other day that one of the main reasons she is glad that I do F3 is that I’m not “Mad Dad” anymore. That was powerful to me.
Now don’t misunderstand, I go to church. I am very active in it. I have faith in God. But all that wasn’t completely fixing the problem either. Certainly not because Christ CAN’T or won’t fix it. But I think it was like I was trying to finish making a cake but skipping some vital step. I would fill bowl after bowl with delicious batter, pour it in a pan, then stick it in the oven only to pull it out 30 minutes later as a pan full of batter. It was frustrating. I was doing nearly all the steps, but no results. The problem was, I think, that I just hadn’t turned the oven on. I think that for me, F3 has been the oven. I think it’s partly because I try to leave some amount of frustration, angst, anger, or any other negative emotion out in the gloom. Where it’s safe to leave it. I can work my body to clear my mind. I can talk it through with my brothers out there. And their shoulders are strong, not like my sweet daughters… So, thanks, men. The Helmet family appreciates you…

Helmet, out.

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The Fort Fuel Challenge 2016

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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:

  1. Clear out all the junk in your pantry/fridge.
  2. Get the M on board

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.

  • No Fried Food
  • No Fast Food (inc. Pizza)
  • No processed snacks like Potato Chips, Candy Bars, Etc.
  • No Dessert
  • No Sodas or Sweet Tea
  • No Cheeses (including shredded, feta, or slices. Get it off your sandwiches and salads)(Cottage cheese will be allowed)
  • No Cream Based Sauces/Dressings (This Includes Fat Free Options for Ranch, Caesar, Alfredo, Etc.)

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.

  1. HC to F3 250.  For those that are at 2-3 posts a week, this could be a way to up your game.  Tracking F3 250 along with this attention to dietary details could be what takes your fitness (and physique) to the next level.  You can even track using this handy template.
  2. Implement Intermittent Fasting.  I’m planning on doing this and would encourage you to try the same if you can handle skipping breakfast.  There are numerous health benefits that are purported as side effects to Intermittent Fasting, but do your own research and try it if you think it makes sense.

Similar to last time, here’s how we’ll be tracking for accountability/encouragement from the participants:

  1. On January 18th, post your starting weight in the comments of this page. You have time to buy a home scale or find out where the one at your gym is. On the pending February 29th backblast post, you will post your weight using the same scale. This requires honesty and consistency. If you want to weigh yourself in the buff (don’t tell us) just do it both times. Same if it’s in underwear and t-shirt, swim trunks, etc. Having a scale also helps track progress along the way but is not the ultimate measure of health. You will need to post your weight on both posts. You will also track your weight on the My Fitness Pal page.
  2. Sign up for My Fitness Pal and download the app if you have not done so already (http://www.myfitnesspal.com/ ).  Enter in all of your information including starting weight. This will factor into your suggested daily calorie consumption. Send me (Gears) your MFP id so I can invite you to the group. You can reach me via twitter (@vinsonizer) or simply put the id in the comments below.  If you didn’t have enough options, you can just go to the following URL and request group membership: http://community.myfitnesspal.com/en/group/100013-f3thefort
  3. Track your exercise and calories on My Fitness Pal. If you see really good results, guys may want to go back and see how you did it. The app allows you to scan bar codes, enter in recipes and ingredients to determine calories, and already has a robust library of foods from restaurants and grocery stores.  You can also enter in weight goals and it will help provide daily calorie count, protein, carb and fat limits. You gain higher limits to stay on track with your goals by entering in your workouts.

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

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The Ultra-vergence… Man, that’s a lot of vergence…

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(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.

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