Category: The Ranch

What would my 2.0s do if they could post at The Ranch

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  • QIC: Spider-Man
  • When: 07/23/2015
  • Pax: Serrano, McGuiver, Jerry Lewis, Chicken Hawk, Copperfield, Corruption, Lil E, McGruff, Mr. Clean, Cornhole, Barry Manilow, Dark Helmet, Spitz, Anchorman, Montelongo, Zima
  • Posted In: The Ranch

17 men converged on the Ranch for another workout on a perfect morning at one of our favorite AO’s.

Warm up:

  • SSH X26
  • Windmills X15
  • Merkin X15 – touch your chest to the pavement, come up an inch….hold (NO CHEATING)
  • Imperial Walker X15
  • Mountain Climber X15

I have two daughters that do not sit still very often and are usually bored with normal walking.  Instead they do things like skip, run, sprint, etc. to make most any commute interesting.  I have been watching them and decided that I it would make for a good F3 workout.  My youngest hardly ever just walks up the stairs.  So today we are going to ascend the steps from the baseball field to the school the way Brooke would do it.  We did this in the order of kind of normal to “why would you do that.”

  • Sprint up the stairs
    • LBC when you reach the top
  • Bear Crawl up the stairs
    • Freddie Mercury at the top
  • Crab walk up the stairs
    • Superman and Rip Cord at the top
  • Line up sideways on the stairs and plant your hands on one side of the stairs with your feet one step lower.  Side ways hop with your feet up two steps.  Move your hands up and repeat all to the top of the staircase.
    • Flutter kicks at the top

Now that the child’s play is behind us it is time for some real work.  Nothing creative about the design of this.  This will be the typical grab a partner, one partner does an exercise while the other partner runs.  The difference today is that instead of turning left and completing the middle school drop off loop, we will bear crawl the hill, loop around the Frisbee golf goal, stay left toward the school, and return to the PAX completing exercises.  This is roughly a 1/4 mile loop, with a steep hill.

Exercises for those not running

  • 75 Bomb Jacks – Congrats to Zima (or maybe Serrano) for completing all of his team’s bomb jacks before the first group of runners returned.  Serrano got to go right into the second exercise.
  • 100 Knee Tar Jai
  • 200 Squats

Way more options remained on the weinke, but time is running really short.  I really wanted to try out a variation on one of my favorite exercises so we crammed that into the last couple of minutes.  The Jack Webb is always a crowd pleaser so I enhanced it slightly by adding a plank jack after the merkin for a little extra shoulder burn.  We only had time to complete 6, but it was everything I hoped it would be.  We will be seeing that one again for a full 10 count.

As always an honor to lead such a great group of men.  Thank you McGruff for the opportunity!!!

Announcements:

Today is the final day for 24 Hours of Booty fundraising.  Serrano, Sir Topham Hat, and Spider-Man are all riding together on a team to honor Libby Jones who passed away last year from leukemia. She is the daughter of one of closest friends.

 

8/8 – Gladiator Games, F3 Golf, Applebees in Rock Hill to raise money for the mission trip to Columbia

Prayer Requests:

Prayers for the families of those impacted by cancer.  While the 24 Hours of Booty is a great event, it also serves as a reminder of those lost to cancer. May God give them comfort this weekend as we ride in their honor.

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Birthday or Anniversary at THE RANCH?

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  • QIC: Maximus
  • When: 07/16/15
  • Pax: McGruff, Change Order, Copperfield, Dark Helmet, Montelango, TPS, Anchorman, Back Draft, Spiderman, Sharp Shooter, Lug Nut, Stang, Decibel
  • Posted In: The Fort, The Ranch

14 men posted at THE RANCH to celebrate this site hitting the 1 year mark. I’m not sure if it’s a birthday or anniversary but either way, my goal was to treat the PAX to a workout that would keep THE RANCH proud. A few miles away, Jeckyl was running his Board of Pain and while we didn’t have the board or it’s legendary Coleman camping light, I did want to honor the board by stealing some of its content. After a brief disclaimer, we were off.

Short jog around the lot taking us to the picnic tables where we circled up and claimed a spot on a bench.
SSH
Dead Lift (feet together, legs straight, touch your toes) 2 sets of 10
Bench Lunges (regular lunges but with stepping onto the benches)
Slow Derkins

20 Jump Ups onto the bench. I didn’t bother to see how sturdy the benches were but we made do.
Big lap around the parking lot
20 Derkins
Big lap around the parking lot

Circle up in the field for an honor to the board of pain
150 Calf Raises: 50 toes out, 50 toes straight, 50 toes in; Run a lap
100 Merkins; Run a lap

Mosey to the Middle School hill
Jacobs Ladder on the hill. Run to the top for 7 burpees then down for 1 3-way jumping lunge. Back up for 6 burpees then down for 2 3-way jumping lunges. Keep this going until you get to 1 burpee and 7 3-way jumping lunges.

Circle up for some words and a peak into where I’ve been struggling the last few days. I’m learning that when you burn the candle at both ends, not only do you flame out sooner but your unable to be the husband/father God designed you to be. Thank God for fresh starts.

Grab a rock from the drainage ditch but leave the snakes, they won’t like what we’re about to do.
Russian Twist with rock passing. Line up in a straight line just beyond shoulder to shoulder. Everyone gets in the R.T. position and does 2 twists then passes their rock to the left. Keep twisting after you’ve passed your rock until all the rocks are at the end of the line. Do this in reverse, passing all the rocks back to the other end of the line.

I had much more planned but as always, the time always passes faster than planned when on Q.

Announcements: CAH tomorrow 7pm, Cerrano, Sir Topham Hat and Spiderman still raising money for 24 hours of Booty bike ride to raise money for cancer research, 8/8 is a busy day (Gladiator Games at Indian Land, Colombia Mission team Fundraiser 8am at Rock Hill Applebees, Golf Outing at Carolina Lakes), 9/12 Camp Care 5K followed by Premature Oktoberfest at OMB.

Prayer Requests: Thank God for new days and the blessing that each new day brings a clean slate. Apologize to those you need to, extend a hand, say a prayer, ask for forgiveness and move on. Prayers for Anchorman’s friend Courtney battling cancer. Prayers for Victory Sports Outreach as they conduct sports camps in low-income areas. Pray and reach out to our neighbors. Praise for Decibel’s new business and now having the keys in hand.

Always an honor.
AYE.

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4 Corner Burpee Laps at the Ranch

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  • QIC: Longshanks
  • When: 07/09/2015
  • Pax: Spitz, Backdraft, McGruff, Dark Helmet, Spiderman, Montelango, Corruption, Motor City, Lil E, Bassamatic, MacGyver, Longshanks
  • Posted In: The Ranch

12 of The Fort’s finest men avoided the fartsack this morning and descended upon The Ranch for Four corners of Burpees and the People’s Donkey Balls.  The Shovel Flag was planted and the disclaimer was mentioned.  Off we went.

The Thang

Warmup lap around the parking lot that included walking quad stretch, walking hamstring stretch, high knees, butt kicks, and skips. Then right into the 4 corners of Burpees (pretty simple here do 10 burpees OYO, then an exercise IC to 20, then run to next corner and repeat until we do 100 burpees).  So

10 Burpees, then 20 SSH, run

10 Burpees, then 20 Windmills, run

10 Burpees, 20 Mountain climbers, run

10 Burpees, 20 Peter Parkers, run

10 Burpees, 20 Parker Peters, run

10 Burpees, 20 Peter Pointers, run

10 Burpees, 20 Imperial Walkers, run

10 Burpees, 20 Plank Jacks, run

10 Burpees, 20 Seal Jacks, run

10 Burpeees, 10 count from Dark Helmet (was supposed to be 20 Maktar Ninjas, but couldn’t see my Weinke so we skipped.  Run to the wall at the school for People’ Donkey Balls

People’s Donkey Balls consists of the The People’s Chair, then Donkey Kicks, then Balls to the Walls.  Each round consisted of 30-40 seconds of People’ Chair, 10 Donkey Kicks, and 20-30 seconds of Balls to the wall.  We did 3 rounds with 20 dips between each round.  Third round of People’s Chair included 15 Shoulder presses IC.

Mosey backed to the Parking lot for some Dealer’s Choice ab lab that included, Hello Dolly, LBC’s, Rosalita, CBL’s, Flutter kicks, Superman, Freddy Mercury, Dying Cockroach, Protractor, and a couple of others.

Announcements – CAH July 17th at night. Spiderman and Cerrano doing 24 Hours of Booty for Leukemia (could use some donations, see them if you would like to help), August 8th – Gladiator Games at IL and Pancakeaterria afterwards in RH (see Cake Boss), Still collecting Gift Cards for CAH kid that is now on his own (See Tinkertoy).

Prayers – Who Dat’s Son battling infection, unspoken prayers thanks Dark Helmet for taking us out in Prayer)

Moleskin

* Thanks to McGruff for the opportunity to come out and lead this amazing group of men this morning.  At first I thought it may be to many burpees, but all 12 PAX pushed through it.  Not a single ounce of quit in this group.  Was great getting to meet Montalengo.  Second post ever.  Nice work.  Also great Job to Motor City -only been here a short time but pulled out the dying cockroach during dealers choice.

* Kudos to Dark Helmet and Spiderman for running to the working.  Going the extra mile will always make you a HIM.  Kudos to Macgyver as well.  Only one from Day 1 of the Longshank’s East FM Q Tour to show up on Day 2.  Guess we will see if he makes to Varsity tomorrow for Day 3.

*Dark Helmet missed first People’s Chair as he had to Mosey over to the Woods.  Pretty sure that Mosey was a felony since on school grounds. Blamed it on some Gatorade that Spiderman gave him. YHC told him it was #oldmanproblems

*Mumblechatter was good until about the 3rd set of Burpees.  Lead by Spitz (of course).  Not much chatter after that.  Guess too busy getting better.

* #getbetter – Think of one thing today that you would like to get better at.  Make a plan and get better.  See you at Varsity in the morning.

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It’s simple… Show up. Work Hard.

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  • QIC: Dark Helmet
  • When: 06/30/15
  • Pax: Pebbles, Copay, Spiderman, Decibel, Cerrano, DH (YHC).
  • Posted In: The Fort, The Ranch

6 men came out to work this AM. Not talk… Work.
No FNG’s, short disclaimer, time to work.
The Thang:

Mosey to cul-de-sac by ball field at Springfield Middle.

WARM UP

  • 50 SSH (ludicrous speed)
  • 30 CDD
  • 15 Merkins
  • 20 IW
  • 50 Mountain Climbers
  • 15 Burpees in cadence

Mosey to stairs

Down the 1st set of stairs, 10 plyo merkins and partner up

  • Partner carry up the stairs (it’s about 25 stairs with landings every 6 stairs or so)
  • 20 jump tucks
  • Run down
  • Other Partner carry up the stairs
  • 50 LBCs
  • Run down
  • Wheelbarrow up the stairs
  • 20 flying squirrels
  • Run down
  • Wheelbarrow up the stairs
  • Run down
  • Backward Bear Crawl up stairs

Mosey to the lot in front of middle school (1/4 mi. loop)

Partner up. Pax 1 does exercise while Pax 2 runs lap. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats

Partner carry lap (switch as needed over the full 1/4 mile)

Mosey back for a little Mary. 20 or so a piece of Flutters, LBCs, Hello Dollies

COT

Announcements: CAH event Friday (7/3) @ 7pm – still need help there – contact Chicken Hawk or Decibel or Cake Boss / Gladiator Games on 8/8 then go to Applebee’s in Rock Hill for “World’s Largest Coffeeteria” raising money for the Colombia Mission Trip.
Prayers for Decibel and his new venture, for Spiderman’s Father-in-law, for all other PAX in need.

Moleskin:
Nobody reads this stuff anyway, so whatever… 🙂 BUT!
This is NOT a call-out. This is a general observation from one PAX (this guy), so don’t go getting #butthurt anybody…

I’ve noticed that lately there has been a fair amount of smack talk. Ok, maybe a LOT of smack talk amongst a lot of PAX. Now look, I enjoy a good ribbing as much as the next guy. Heck, my mouth is one of the bigger ones out there. I love the back and forth. I love the friendly competition. It’s when it turns into some high-school machismo bullsh*t, that it gets old. Fast. Hey, I get it. We’re all like little boys sometimes, out there pushing ourselves and our limits, testing to see how far is too far. But, and don’t get offended, if you are out there for that alone, then I fear you may be missing the point.

See, the 1st F, the fitness, is only the spark. It’s the magnet that gets a #SadClown out and away from his #Mascot life and on his way to becoming a #HIM. It’s the rest of the stuff that makes the real difference. Progressing to 2nd F stuff, and on to 3rd F stuff, not religious stuff necessarily (though it could be that), but the desire, the NEED, to look outside yourself and lift another. THAT’S what we’re ultimately here for. To be a beacon of hope and support to another guy who needs our help. Not just some friendly encouragement when he’s the 6 at a workout, but some REAL, in the dirt, lift with your legs, encouragement when he’s the 6 in his life. When his marriage is in the toilet. When he loses his job. When he isn’t able to relate to his kids anymore. When he finds himself struggling with addiction to whatever it may be. The rest is nice, but it’s not what it’s about. Our body one day will not be able (unless you’re Senator Tressel) to sustain this level of activity… So what will you have then? If you only came to prove you were some kind of badass at the 1st F stuff, then it isn’t going to be much. I promise. I 100% guarantee that the time will come in your life (if it hasn’t already) when you will need that help. You will be that guy.

All I’m saying is, how much more could we be? What if? What if we remembered that we were all on the same team, that yes, we should try and work harder than the guy next to us, but NOT because we need to prove we are better than him, but because we are trying to become a #HIM. What if we got real about ourselves and quit trying to pretend like our lives are perfect and we don’t need anyone because we are too afraid to let our guard down? What if we breathed twice as much encouragement as we did badassery? What if we dug deep to our core and stepped out of our mental and emotional cage and let loose with care for our fellow PAX in a way they weren’t expecting. Well… I think then we will have tapped into a whole new level of awesome… That’s what if…

Helmet out…

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Unconventional Rodeo at the Ranch

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  • QIC: Chicken Hawk
  • When: 06/25/2015
  • Pax: McGruff, Montelongo (FNG), Spiderman, Chedda, Cable Guy, Barry Manilow, Anchorman, Aquaman,
  • Posted In: The Ranch

9 Men enjoyed a relatively cool and breezy morning at the Ranch.  Just enough Breeze to clear the air (Cable Guy).  Welcome to Real Estate tycoon FNG Montelongo!

The message for today was simple,  get out in the world, starting in your own house and expanding into the community to spread the Word “so that” we can help remove hatred and spread God’s good news!  Together we can change the world.

THE THANG:

COP (soccer field)

– 20 SSH

– 1 Burpees

– 15 CCD

– 2 Burpees

– 15 imperial Walkers

– 3 Burpees

– 10 Merkins

– 4 Burpees

– 15 Peter Parkers

– 5 Burpees

– 15 Parker Peters

– 6 Burpees

– 15 Squats

– 7 Burpees

 Indian Run (to bus loop):

Lunge walk

Imperial walkers

Bear crawl

Partner (bus loop): Partner Up and alternate running vs. exercise

Run (merkins)

Backwards run (ccd)

Shuffle (squats)

Mosey to parking lot

 Sprints:

Burpees sprints (burpee then jump, repeat across parking lot and back)

Spider-Man crawl out and bomb Jack blast back

Crab soccer – kick the ball in the crab walk position move without the ball in bear crawl

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“Operation Independence” – Gift Card Drive #HIM

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Men,

As we approach Independence Day it reminds us of the struggles and sacrifices made to have freedom. Even once that freedom is achieved, the fight is not over and we must press on to preserve what was attained.

This life we live on earth is not easy and when you are behind the eight ball, it is even harder. Please read this message from Tinker Toy and the plan for assisting a young man, but mainly showing the example of a real man…..High Impact Man (HIM),

Hello friends!
We have a young man transitioning from foster care in York County to full time independence who is moving into his first apartment (we will protect his confidentiality by not providing his name).  We were hoping to collect some items to help him along in this journey.  This is a wonderful young man who works very hard and goes to college…he is striving to make very wise choices and seeking after the Lord.  Will you pray for our friend, for blessings, direction, and a heart sold out for the Lord.  Will you pray that God will provide abundantly for his needs and that he will know he is loved!
There are many household items that are being donated by church small groups and our orphan ministry at our church already.  Being on a tight budget, what he would need most from our F3 family is gift cards to/for:
 
Wal-mart 
Gas 
Groceries
 
Gift card can be brought to any workout and given to Cake Boss, Tinker Toy, Padre, or Mailman. My wife and I will distribute the gift card to this young man as he needs them so he can start to learn how to budget. We don’t want to give everything at one time to avoid the temptation of spending where he doesn’t need to. He has never been taught the basics of adulthood so we want to make sure we help him learn how to best budget his finances now that he is on his own.
Thank you for your hearts and generosity for this young man.  A life without a family entering into adulthood can be very scary and overwhelming, so we are asking that the body of Christ overwhelm him with God’s love and bless him with a little of what we have been so richly blessed with ourselves as a demonstration of His love. 
And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’ (‭Matthew‬ ‭25‬:‭40‬ ESV)

In His Hands,


Sean Baxter (Tinker Toy)
So men, starting today through July 4th we will collect these gift cards and get them to the following PAX – Cake Boss, Tinker Toy, Padre, or Mailman.
Whatever monetary value to can do, no amount is too small as this young man has nothing but his future ahead.
Any questions, please reach out to myself or Tinker Toy.
AYE!
CB
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Cowboy Time

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  • QIC: Decibel
  • When: 06/11/15
  • Pax: Cheddar, Wheels, Change Order, Cake Boss, Corn Hole, Spiderman
  • Posted In: The Ranch

Seven brave souls moseyed around the Ranch for the summer water hole season beatdown

The Thang:

Mosey to soccer field

butt kickers, high knees, karaoke, other side, side shuffle, other side

50% sprint, 75% sprint, 100% sprint, sprint, sprint, sprint, sprint, sprint, sprint

mosey to parking lot

circle up for warm up:SSHx5

Sally- Great Work

Mosey to wall and take a seat for a “quick” break

Mosey to playground:

10 pull-ups, 20 CDD and 25 dips….rinse and repeat….rinse and repeat

20 knee ups, 20 X-O’s, 20 scrunch (swing crunch)

Sprint, Sprint, Sprint, Sprint

Mary

Twisting elbow planks x15, LBC x10, Rocking elbow planks x10, Windshield wiper x15, Freddy Mercury x15

COT

Great work today men!  Thank you for being #HIM

 

 

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The Ranch – 8 Rounds of pain stations for 5 Horsemen

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  • QIC: Cake Boss (sub for Gears, but can never fill his shoes)
  • When: 06/04/15
  • Pax: Flat Tire, McGruff, Change Order, Spitz, Cake Boss
  • Posted In: The Ranch

4 men arrived at The Ranch and either YHC is not a draw or we have a ton of new AOs to fill up.

I think its a little of both, but as long as men are posting someplace….that’s all that matters to me.

Mosey to back of school property – People’s chair

Mosey to outside football stadium for COP – 5th man shows up!!

20 Imperial Walkers

20 SSHs

20 CDDs

20 Squats

Mosey to far side of ELementary SChool

People’s CHair, BTW, People’s Chair

Mosey to front soccer fields – Warm Up over

Do excerecises repeatedly for 3 mins, mosey to next station

Station 1

10-SSHs

10-Merkins

Station 2

15-Squat

10-Burpees

Station 3

10-Jump rope

20-moracan night club

Station 4

20-squat jabs

10-inch worm push-up

Station 5

10-maktarji

10-broad jumps

Station 6

10-leg raises

10-ski hops

Station 7

8-CDDs

10-Apollo Ono

Station 8

5 each leg Curtsy lunge

5 grave diggers each side

Was a great morning of fellowship amoung 5 PAX. WE talked about “WHO AM I” no who we were or what we did.

ASk yourself what mark do you want to leave on the big round ball called earth and is it what you want to be remembered for and thought of when your name is mentioned.

Praise for Flat Tire’s M and her progress. All things are possible through him

Prayers for Spitz’s mom and good health

Prayers for kids out of school and parents to be great models for them.

F3 Dads – Saturday

Hog and Coyote – 6/20

Honored as always!

Cake Boss

 

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“Because ours goes to 11” – The Ranch and a Spinal Tap lesson on PAIN!

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  • QIC: Cake Boss
  • When: 05/07/15
  • Pax: Anchorman, Axl, Wheelz, Backdraft, Chicken Hawk, McGruff, Corn Hole, Elmer, Chedda, Spiderman, CB
  • Posted In: The Ranch

11 Men rode in on their steel horses with the intention of breaking a sweat and building some endurance. What they got was a lesson from the School of Pain.

The Thang:

Mosey down trail to baseball field, COP

Peter Parkers, SSH, Merkins, Imperial Walkers

Mosey to the Diamond, line up on First base line

Lunge Walk to Shortstop/Backward run back to first base line X 3

Split into 1’s and 2’s – 1’s at home base 2’s at 2nd base

Bear Crawl to first base and third base/sprint from first to second and third to home

Chase the other group and tag them out……once tagged, do 10 squats, 5 merkins, sprint to foul pole

Chicken Hawk bear crawls like an Ape on Monster Energy Drink…..tagged all of the other team out in first lap. I thnk everyone was happy to do the penalty though as the bear crawl base running was a Crowd Pleaser…..NOT

Mosey to bridge – Talk on being in bad places in life, storms and struggles, and needing to get through or over to a “Good Place”. Bridges get us where we can’t get to on our own. Who or What is your bridge?? (Job, money, stuff, success) – More to come.

Get to hill by car line drop off

1’s bear crawl hill, run around drive back to group

2’s lbc’s till 1’s are back

Flap Jack for 3 rounds

Mosey to the Large hil now referred to as “The Dawg Pound”

Run up hill 1 Bomb Jack then repeat, 2 BJ’s, then 3 BJ’s, etc for 7 total (Completion)

Meet at top of hill and couple rounds of Mary

Hello Dolly, Super Man, Para Chute, Roaslitas, Flutter Kicks

Moleskin:
When in a bad place and need a transformation typle event to get you to a good place, SKy Q is who can bridge that change for you. In the School of Pain we learn what we can endure and what we can take on and that with HIM anything can be accomplished. Most of all we learn what is most important……not the job, money, stuff & success but the Relationship with Sky Q and those closest to us. Its the School of Pain that makes us better MEN and creates the HIM.

Always honored and humbled to lead great men. Thank you McGruff

 

 

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What’s the purpose of F3?

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5 men answered the call for an Assassin led workout service project…(?)

No disclaimers needed here. These seasoned veterans knew the implications of their attendance at this post… The call was to show up and get to work, so we did…

The Thang:
– Partner up – Partner 1 grabs a lawn mower and mows half the back lot / Partner 2 grabs a weed eater and attacks the back fence lines and edges of the lots around the building
– Rinse and repeat with the front lot – continue for 45 minutes
– Next, 2 men grab round up and spray the parking lot weeds (excellent grip strengthening workout) while 1 man grabs the backpack blower and goes to town clearing the parking lot and driveway
– The other two men, um… supervise for this part… I won’t say whom, but it was Dark Helmet and Catfish…

End with some solid 2nd F and a sense of gratitude for men who have it in them to serve, and for the incredible abundance we all enjoy in our lives…

Moleskine:
So, a few days ago, the twitter machine buzzed, almost unnoticed, with a call by Assassin to come and help clean up the lot around where the new Fort Mill Care Center will be re-locating.

To me, this is one of the absolutely beautiful things about F3. A guy tweets, some guys respond. Lives are made better. It’s simple. The workouts aren’t a lot different. A guy tweets, some guys respond, we workout hard, and individuals are made better. What Assassin did, in my mind, was plant the Virtual Shovel Flag where betterment was needed and we were able to respond. To me, that’s what the shovel flag is. It’s a man solidly planting his intention to make lives better for that hour for those men who answer the call.

In fact, the whole point of the workouts is to “invigorate male community leadership”. And that’s what Assassin did. He heard a need, he rallied the troops, and made lives better. The people from the Fort Mill Care Center, certainly. But even more so, me. Opportunities to look outside ourselves abound. In our marriages, our families, our workplaces, and in our communities. Answer the call… Leave your mark… Be a HIM.

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