18 Faithful looked at their phone and thought “that doesn’t look so bad”.  I can’t remember the actual temperature, but the wind made it feel much colder!

The Thang

Mosey down sidewalk on Gold Hill to car dealership. Salute to the Red, White and Blue with a Pledge of Allegiance warm-up.

Mosey back to parking lot for Sequence of New Q’s….think Q School, on the fly. I can’t remember who did what but the exercises included approximately 10 of the following:

Moraccan Night Clubs

Merkins

Diamond Merkins

SSH

Windmill

Wide Arm Merkins

Squats

Partner up in groups of 3

P1 Merkins

P2 LBC

P3 Runs up the stairs and a 1/2 lap around the building

Rotate until everyone runs 1 sequence.

Rinse & repeat

Mosey to parking lot with slight incline….

Alternating Bear Crawl/Plank – Partner 1, 2, 3

Backward Lunge back to starting line

Rinse & Repaet with Forward Lunge coming back

Staying with partners, mosey to the wall for:

P1 Wall Sit

P2 Curb Merkins

P3 Karaoke

Rinse & Repeat

Mosey to Publix hill

5 to 1 Bombjacks at top and bottom

Mosey back to flag for Mary…dealer’s choice

10 each:

Protractor

LBC

Freddie Mercury

Russian Twist

Carolina Dry Docks

Moleskin

The PAX inspired the Q on this day, and everyday I post. Everyone seemed to really get after it and push each other. For YHC, it was probably the most fun I’ve had as a Q.Thank you to the PAX for that. I knew everyone was enjoying it when I heard mumblechatter about the Bombjacks on the hill being a bad idea.

Zima shared his praise of a great trip to Colombia. t-Claps to him for his service.

I know this backblast is 2 weeks late. Ironic because no backblast or late backblasts is a pet peeve of mine. The least we can do as Q’s is give the men that posted the acknowledgement. And provide some background for those that are thinking about posting or who fartsacked and wish they had posted. I am raising my hand and saying it “I’m guilty of the late backblast. I will do better!”

Next post for this AO is @ Hardee’s!!! 0515 We need to name this AO!

See yo uin the Gloom!
Beacon

17 PAX gathered at The Fort, the home base of the region. YHC loves coming “home” to where it started for The Fort Region and in the short 2.5 years, many fond memories of pain, cold, wet, dirty snot woggle of times.

Nothing Beats It!!

Our brother Deacon is on IR, so Old Bay stepped up to the challenge and grabbed the co-Q and away we went.

The Thang:

SSH – 30×2 lines, indian run half around park

COP

1. WM – 20x
2. IM -20x
3. Squats – 20x
4. Merkins – 15x
5. Peter Parker – 10x
6. LBCs – 20x
7. SSH – 20x

Partner up, size matters

1. wheelbarrow to playground
2. switch half way or when you get tired

Round 1

1.  Bombjacks
   1. Lunges
   2. Imperial Walkers

Round 2

1.  Merkins
   1. Plank Jacks
   2. Squats

• Jack Webbs – 1:4 to 5
• Moroccan Nightclub

Mosey to front of Old Springs Building:

Wall sit for 2 x 10 count

Mosey to Side Parking lot of Springs Building:

Bear Craw//Lunge walk/Bear Crawl

Mosey to Back Parking Lot for Merkin Roma:

4 corners – Merkins, run, Wide arm merkins, run, diamond merkins, run, CDD’s run (15 of each)

Meet in middle of lot for Curb Merkins and LBCs and Derkins and Freddy Mercurys

Mosey to Wall for 10 Wall pulls ups & LBCs Then 5 Wall Pull ups & Hello Dollys

Back to 4 corners – Merkins, run, Wide arm merkins, run, diamond merkins, run, CDD’s run (15 of each)

YHC finished talk about studies show optimists actually live longer than pessimists. The 2 spies who believed in their chances and relied on their faith out lived the other 10 spies and saw the promised land! Don’t be down and worry about everything. Release that at the cross and be joyful in all you do…..and you will live longer too!!

40 Day Challenge Accountablity chat!!

Partner Carry from Springs lot to COT

20 Rolalitas & 10 more merkins for good measure!!

Announcements:

• Expansions on Tuesday and Friday, both with 3rd F expansion as well.
• CAH Workouts 2/28 – See Chicken Hawk, Decibel or McGruff
• 40 Day Challenge!!!!!

Prayers for all, especially Hasselhoff’s friend and Spitz’s wife and Bounty Hunter with his new Baby!!

Humbled and Honored as always!!

CB

Frogger II Laces In – a very belated post

With short notice, the Q thought so much of Audit’s Frogger adventure it seemed only right to go for another version.

The Thang:

Simply put: two circuits of the WEP track with yogging interspersed with Frog Leaps. After each set of Frog Leaps (pending the PAX ability to leap) the PAX enjoyed a robust combination of: Burpees, Merkins, LBC, Flutters and lengthy stays in the peoples chair.

The Frogging activity was so enjoyable it immediately gave rise to the game plan for the Patriot on the following Saturday.

Two of the regular inmates of Alcatraz were given parole to Q Swap with The Fort and show 23 men how we get stronger in the Prison Yard.

Gears on Deck, Disclaimer disclaimed.

The Thang:

Mosey to soccer field at top of hill

#SpokenWord to the PAX

COP
– SSH x 20
– IW x 15
– Windmill x 10
– MNC x 15
– Mountain Climbers x 20

Clock Merkins (12 x 5)

Protractor BTTW on the fence
– 12 count at 30 degrees
– 12 count at 60 degrees
– 12 count at 90 degrees
– 12 count at 60 degrees
– 12 count at 30 degrees
– Recover for 12 count

Repeat (Crowd Pleaser)

Mosey around park to area in front of playground.

Dirty Mac Deuce (12 of each with 12 count between sets):
– Merkins
– Hello Dolly
– Mountain Climbers

– Wide Arm Merkins
– Slow Freddy Mercury
– Peter Parker

– Diamond Merkins (Crowd Pleaser)
– Dying Cockroach
– Parker Peter

– CDD
– XOs (12 x 4 count)
– 6 inches

Split into 1s and 2s
One does small lap around playground while other does:
– Pull Ups
– Toe Touches on Pull Up Bar

Hand off to Maximus

Ab Lab:
– Hand Walkers x 12
– Seated Knee Tucks x 15
– Sky Touches x 12

Line up:
Burpee Broad Jump for 20yds
Sprint distance b/w two trees then 5 Burpees, repeat, then repeat again
20sec low squats x 3
Single leg squat  x 10sec each leg, repeat

Jog back to the starting point
Peter Parker’s on your elbows x 20
Heels to Heaven x 15
V-Ups x 12 each side
Russian Twist while varying speed x 15

Run in Place (4ct) x 60
Knee Tar Jai’s x 16?

Mosey to the hill
Sprint to the top and jog down, repeat then repeat again

COT

Naked Man Moleskin:

YHC’s VQ at the AO that gives our Region its name, and the PAX there do not disappoint.

#SpokenWord today was about being Present.  YHC chose Present as the word for this year after Santini’s challenge, and this is not just being physically present, but actually pushing off selfishness in whatever way that manifests itself and pouring yourself into what you are doing.  Examples from YHC include being mentally engaged with my family, especially the M, as well as being engaged in my job to care about what I do and make a difference.

YHC then challenged the PAX to be present for the workout today and they did not disappoint.  There was much mumblechatter about getting out of the workout what you put into it, so I think the #SpokenWord was truly heard.

Announcements:

Spearhead ruck starting at Dunkin Donuts Sunday

BRC running group starting 0630 tomorrow from Starbucks

Ziplock and Fonda starting Silver Bullet workout in parallel to WEP workout Saturday at 7am, need to EH “seasoned” men

Great words from Red Banjo regarding our need to be running in order to “WIN” …don’t be in it for just the t-shirt, pour yourself into your goals.

S/O to Santini for bringing his “A” game this morning.

Prayer Requests:

Crab Cakes dad, Hugh going in for surgery Monday.

Honor to Serve.

16 courageous men pulled into Publix grocery store lot, not to pick up the staples of bread, milk and eggs but to leave a downpainment on this potential new AO for The Fort.

YHC dived into a conversation around ROI or Return on Investment. We all want a return on our hard earned hours of labor and our cash that is invested in some fund or real estate. However, we need to examine where we get our most important and HIGH value returns. I believe its investing in men! Getting them out of sad clown and into leadership so that the ROI is re-invested into their wives, children and community.

I encourage each of you to thank whoever “Invested” in you and brought you into the F3 PAX and the challenge is to use your talents for an even higher ROI !
The Thang!!

Lap around the Store Building known as Publix and then COP:

Old Bay at the Q – 20 SSH, 10 Peter Park, 15 Merkiins, 10 Windmills, 10 Imperial Walkers, 15 SSHs,

Cake Boss at the Q – 20 slow squats Mosey to office park

COP – 15 Carolina Dry Docks

Groups of 3 (if possible)

#1 Run Hill, Steps, Path back down hill

#2 Plank on #3 feet

#3 Full Sit ups

2 rounds each

#1 Run Hill, Steps, Path back down hill

#2 Plank

#3 Freddy Mercury’s

2 rounds each

Mosey to Wall

#1 Bear Crawl, Sprint back

#2 Wall Sit

#3 Curb Merkins

2 rounds each

#1 Lunge Walk, Sprint back

#2 Wall Sit

#3 Curb Derkins

2 rounds each

Mosey back to Publix Lot

Mini-Jacobs Latter with Bomb Jacks 1-5 top of hill 2-10 bottom of hill

COP – Cake Boss tried something silly and had to call audible, so did couple rounds of Ab Lab until Omaha was called and the PAX sprinted to front of Publix for 10 derkins/20 dips and sprint back to COT

Great time with 15 of my closest buds. We got a good vibe from the Publix AO and we will be returning 2/10 with Beacon at the Q. More to come on official launch of Tuesday AO.

Honored and Proud of my F3 PAX brethren as always! – CB