Keep that Cold Iron Moving!!

  • QIC: Longshanks
  • When: 12/09/2016
  • Pax: Tesh, Seacrest, Longshanks
  • Posted In: The Hive

Colder weather makes the iron colder. 3 showed up with bell in tow to get stronger at the Hive.

The Thang
Disclaimer then warmup lap around the parking lot.

20 x SSH
10 x Windmills
10 x IW
10 x Hillbilly walkers
20 X Mountain Climbers

Grab your bell

10 Rows each side
10 Chest press each side
10 Bicep curls each side
10 shoulder presses each side
20 over head triceps extensions
Run to the second light pole and back

Rinse and Repeat. Do all a third time.

Move on to legs.
25 Kettlebell swings
25 squats
10 lunges each side
10 deadlifts each side
20 Good mornings
Run a lap around the parking lot.

Rinse and repeat with 20 calf raises instead of deadlifts.

Move to abs.
20 Big boy situps with bell
15 leg raises
15 American Hammers
15 Flutters
Brothership boys show up so it’s
15 LBC’s
10 Burpees

COT and BOM – Great words spoken by Bounce House

Announcements – Christmas Party next Saturday, Operation Sweet Tooth toys and Gift Card collection December 10-17th, Joe Davis Run, Christmas Eve workout at The Yard, Turkey Delivery on December 17th in Paradise community.

Prayers – families, hope

Moleskin

As always its an honor to lead and it doesn’t matter if it s 2 guys or 20 guys, its always more fun in the gloom than in the fartsack.

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The Hive AMRAP

  • QIC: Tesh
  • When: 12/02/16
  • Pax: Peabody, Tesh
  • Posted In: The Hive

While I was walking to a far corner of the parking lot to do my workout peacefully by myself, Peabody came in on two wheels.  It was a pleasant surprise after I had admitted to myself that I was going to have to hold myself accountable and complete the workout.

Warmup

SSH x20
Windmill x10
Hillbilly Walkers x20

The Thang

10 minute periods, AMRAP

  1. Russian Twist x15, Chest press x10 Each Arm (EA), Big-boy sit-up x10
  2. KB Swing x20, Tricep Ext x10, Bent Row x10 EA
    Quick “recover” with LBCs x50
  3. Clean&Jerk x10 EA, KB Overhead Squat x10, Curl x10 EA

6MOM

LBC x20, Freddy Merc x20, Back Scratcher x20

Naked Moleskin

Prayers for jobs, kids, and big toes…  Peabody holds me accountable for showing up to the meeting in the morning about how to diversify the F3 demographic.  It was a good morning.

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Faux-PoPo Brothership

  • QIC: CSPAN
  • When: 11/25/16
  • Pax: Repeat, Maximus, Dark Helmet, The Prodigy, TChaser-Hilbully, 1-Niner, Atlas, and Tesh
  • Posted In: Brothership, The Hive

Conditions were beyond perfect for Black Friday 2016, 53 degrees and clear

Disclaimer witnessed by my personal legal counsel

run mile to ship

#AMRAP = course setup = up stairs 10 Americans, run across top deck, 10 Americans, down stairs, 25 LBC, run across bottom deck, 25 LBC and that equates to a “one”

men are running fast on 3rd lap and spread across deck when rental officer #1, aka “golf cart warrior” starts chasing us…jailbreak to street…rally up…Omaha, Omaha, Omaha…to far lot now known as “American Burger”

we got introduced to rental officer #2 aka “sleepy in a jeep”…wake that guy up

restart our circuit in a big boring parking lot..get 3 more laps…Niner was trying to get in 6 miles…#malemodel

mosey home completing exercises at every other light pole to 10 repetitions

land bird exactly at 0600

COT / Prayer or Praise / BOM

Naked Man:
-mini convergence with Hive today
-Dark Helmet can still climb a wall
-Deck should still be off limits
-Fun and Fit group this morning
-Quality #chatter
-Quality #cropdusting
-Cream corn works better than gravy
-#cobains for what felt like a walking tour of Savannah, without the ghosts or drinks…

Be a better man today than you were yesterday, #ALR, #ABH,
CSPAN

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Small world at the Hive

  • QIC: Assassin
  • When: 11/18/16
  • Pax: Drop Thrill, Tesh and Assassin
  • Posted In: The Hive

3 in the gloom for a small intimate bell party, including the site Q and Drop Thrill.

We made it work with a few stretches including legs, planks, dry docks, tunnel touches, SSH’s and a quick lap, then headed to the baseball bleachers.

We used the bleachers for a round of lawnmowers, triceps, overhead presses, kettle bell swings and repeated.

Headed to the school courtyard for some running while partners did rounds of:
LBC’s, skullcrushers, more LBC’s.

Finished the courtyard out with some Figure 8’s, Lunge presses, kettle presses, slingshots and deadlifts.

Back to COT for some…. as always, Peter pointers…

I appreciate the opportunity to lead.

The Hive is looking for a few good men!

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99 Kettles of Suck

  • QIC: Tesh
  • When: 11/11/16
  • Pax: Longshanks, Assassin, Tesh
  • Posted In: The Hive

It was a wonderful morning for a post.  It’s Veterans’ Day.  It’s cool and crisp.  It’s Friday!

Warmup
To pay tribute to the veterans of this country we mosey to the flag for the national anthem.  Quick tangent:  I don’t understand how you protest by not saluting a flag.  This country has provided many people with wonderful opportunities.  There are individuals that abuse power.  There are individuals that demean and deface.  There are individuals that will never provide a helping hand to his fellow man.  This flag is not for them.  This flag is for the individual that wants to form a “more perfect union”.  This flag is for the citizen that encourages everyone’s “pursuit of happiness”.  This flag is for the one who believes we are all “created equal”. Like protesting of the soldiers upon their return from Vietnam, I feel this outlet of protest is misplaced.  The feeling of disappointment in society is real, but I feel we can make these feelings be known in a better way. /rant

Finish ~ 1 mile lap around the campus at fellowship pace.

The Thang
Assassin did not bring a bell, so much of this was improvised and forgotten.

3 men, 2 weights…  When you get done with your set, pass the weight to your right.  If you don’t have weight, be proactive and do something: plank, mountain climbers, LBCs, etc.

2 sets of each:
Russin Twist x15
Chest Press x10 each arm (EA)
Big Boy situps x 10
Swing x20
Tricep Extensions x10
Row x10 EA
CleanJerk x10 EA
Squat x15
Curl x10 EA

Pretty simple.

Moleskin

Prayers for Assassin as he takes a trip to help rebuild some hurricane damage (which is over now and went well i heard).

Last tangent:  Does no one like KB workouts?  I love them!  Throwing a weight around utilizes a completely different muscle group from your normal bootcamp.  We only have 2 KB workouts so you know where you can find me on Monday and Friday, come join me.

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The Three Amigos at The Hive

  • QIC: Digger
  • When: 11/4/2016
  • Pax: Assassin, Digger, Tesh
  • Posted In: The Hive

3 PAX this morning, can’t say I was too upset with this being my first Q. Temperature was a perfect 61 degrees.

Warm-Up
-Lap around the parking lot x2
-Side straddle hop, x25 (IC)
-Windmill x15 (IC)
-Imperial Walker x15 (IC)
-Moroccan Night Club x20 (IC)
-Merkins x10 (IC)
-Mountain Climbers x10 (IC)

The Thang
-KB Swings x20, OYO
-KB Curls x25, OYO, each arm
-KB Upright Row (up to chin) x15, OYO
-KB Shoulder Press x10, OYO, each arm
-KB Bent Over Row x20, OYO, each arm

-Jog to the other end of the lot, all you got coming back

-KB Swings x20, OYO
-KB Curls x15, OYO, each arm
-KB Upright Row (up to chin) x15, OYO
-KB Shoulder Press x10, OYO, each arm
-KB Bent Over Row x20, OYO, each arm

-KB Chest Press x20, OYO, each arm
-KB Skull crusher x20, OYO
-KB Russian Twist x20, OYO
-KB LBCs x25, OYO
-KB Squats x20, OYO
-KB Lunges x10, OYO, each leg
(Rinse and repeat chest-lunges)

Mosey to the bleachers
-KB Dips x 25, OYO
-KB Derkens x10, OYO, each arm
(Rinse and repeat)

Mosey back to COT
-ABCs
-Boats and canoes till it hurts

Prayer Requests
-Victory sports trip this weekend, safety and the work they’re helping with
-Tesh job assessment
-F3 brother needs prayers for family struggles right now

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The Fort 1st F Convergence – 6 in 1 “Better Together”

  • QIC: Cake Boss, Riddler, Sasquatch, Dark Helmet, Bones, Tesh, Repeat
  • When: 10/28/2016
  • Pax: Missing 2 names....my apologies! Airborne, Aquaman, Atticus, Backdraft, Barry Manilow, BassOmatic, Birdcage, Bolt, Bones, Bonsai, Bounty Hunter, Bull Winkle, Cake Boss, Catfish, Cha Ching, Change Order, Chaser, Chedda, Chickenwing, Cobra Kai, Corn hole, Couples, CSPAN, Culture Club, Corruption, Dark Helmet, Davinchi, Destiny, Dilbert, Ditch Witch, Dog Pound, FNG - Deer Hunter, Gilmore, Lil E, Mainframe, Newman, Olaf, Old Bay, On the Rocks, Package, Pinstripe, Rain Bird, Repeat, Riddler, Royale, Sasquatch, Shady, Sheet Rock, Short Sale, Skate or Die, Skinny Jeans, Spiderman, Spinner, Stang, Tesh, Training Wheels, Trucker, What Did, WWL, Zima
  • Posted In: Brothership, Slow Burn, The Hive, The Swamp, Varsity

“The evening of your life is determined by the morning of it.” -G Laurie

62 men decided to get their morning off on the right step. By coming together as a PAX to get better physically and spiritually. The Fort has 5 Friday AOs and then add in the Ruck option we have 6 options for men to challenge themselves and take the Daily Red Pill (DLP). Here at the Slow Burn AO, these other AO’s came to fellowship:

  • SlowBurn (moderate)led by Riddler
  • Varsity (high intensity)led by Sasquatch
  • Hive(kettle bell) led by Tesh
  • Ruck led by Dark Helmet
  • Swamp (boot camp)led by Bones
  • Brothership (run) led by Repeat

Here are the backblasts and details of the Pain in the gloom.  Thank you to Site Qs and workout Qs for cooperation and leadership in making this happen!

The Swamp: 

Warm up
Phase 1:
  • Lunge Walks  (25 yards)  Jog (25 yards) 5 burpees | Lunge Walks  (25 yards)  Jog (25 yards)  10 merkins
  • Bear Crawl  (25 yards)  Jog (25 yards) | Bear Crawl Walks  (25 yards)  Jog (25 yards) 10 Ranger Merkins
  • Broad Jump (25 yards)  Jog (25 yards) | Broad Jump  (25 yards)  Jog (25 yards) 10 Wide grip merkins
  • Crab Walk  (25 yards)  Jog (25 yards)  | Crab Walk  (25 yards)  Jog (25 yards) 10 Diamond Merkins
  • Partner Push  (25 yards)  Jog (25 yards) | Partner Push  (25 yards)  Jog (25 yards)
Phase 2:
  • Wall sits 1 minute
  • 30 dips
  • Balls to Wall 1 minute
  • Line Jumps (side to side) 30
  • Line Jumps (Front to back) 30
Phase 3:
Partner switch
  • Sprint 100 yards | LBCs
  • Sprint 100 yards | Flutter Kicks
  • Sprint 100 yards | Freddie Murcury’s 
Bones

Brothership: Pax: Repeat, Corruption, Aquaman,  and Bolt

Mosey to Kingsley development down to roundabout on the road behind the parking deck.  Sprint and jog in-between each light pole to the entrance off of HWY 21. On the way back jog , sprint, 5 squats. At the roundabout go up the hill(towards 160). This time Jog two poles, sprint one, 10 squats. To the entrance off 160. Circle up for 15 LBCs and 15 merkins. Jog back out. We were a few mins late getting back to Empire, but had a total distance of a little over 4 miles.

 Repeat

Ruck workout:
Teams of 4 – carry to each station, then switch

1.    Carry the log

2.    Carry the worm

3.    Carry the baby angry gorilla, the shoulder bag, 2 KBs

4.    Carry the casualties


Lap around Lowe’s

–       Stop at guard rail to do 100 dips as a team

–       Stop at opposite corner for 100 merkins as a team

–       Stop in front of shed for 100 burpees as a team

–       Stop at railings in front of empire for 100 supine pull ups and 100 flutter ruck presses as a team

 
Drop the coupons off at the truck and then

–       Line up by Empire Pizza and Bear crawl to the first line, then double time the rest of the way

–       Repeato on the way back

 
Overhead carry rucks back to COT – Dark Helmet
Varsity
Brief mosey into some dynamic warm-up/stretches and SSH…
Power (almost an) Hour-
80s 90s 00s Rock songs blaring and changing every minute… so EMONTM (every minute on the minute) for 22 rounds: 3 plank jacks, 2 burpees, 1 squat jump, side shuffle total ~30 yards there and back… then EMONTM for 20 rounds: 3 burpees, 2 peter parkers, 1 jumping lunge, side shuffle total ~30 yards to and fro… mosey back to COT.
*Note: 104 burpees completed
SLOW BURN
To set the stage I place 16 cups around the outside of the parking lot with two exercises on them.
Paired Pax off with someone they did not know in group of 2 or 3. Each group started on exercise 1
and moved clockwise around to each cup. Once they finished the first round, they would move on to the
next exercise in round 2.

Exercises Included:

Merkins
SSH
Low Slow Squats
Bobby Hurleys
Kraken Burpees
Prison Cells
Burpees
Carolina Dry Docks
Dive Bombers
Wide Arm Merkins
Diamond Merkins
Box Cutters
Hello Dolly
Flutter Kicks
Jump Squats
Bomb Jacks
Plank Jacks
American Hammers
Monkey Humpers
Imperial Walkers
Overhead Claps
Mountain Climbers
Squats and several others

Indian Run with a 10 merkin drop from the front. Once pax completed ten the next line leader would drop, give ten and catch back up to the line. Repeat all the way back to COT.

Finished up having pax holding a cup. We had three cups flipped over on the ground. I spoke to filling our cups daily from the Lord relying on his grace and mercy through his word. The three cups on the ground represent the brothers that need our support and the Lord for daily guidance. If we leave them turned over they will never come to see the true love of the Lord. So remember reach out to those pax that you have not seen in a while and see how they are doing. The Lord fills our cup daily so that we can be a blessing to those he puts in our lives.

Psalm 23:2

Aye

Riddler in for the Slow Burn

Awesome turn out and great morning with men that are getting better together. See divided we can only accomplish a little, but with a brother and someone to hold us accountable to our goals, we can accomplish so much more. Let’s continue to give it away brothers and get more men out of the Sad Clown syndrome and get better!!!
Cake Boss
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And then there were 2…

  • QIC: Seacrest
  • When: 10/21/16
  • Pax: Car Bomb
  • Posted In: The Hive

YHC pulled into The Hive around 0507 this AM expecting to see our usual 5 at the Hive.  The time passed no one showed.  0515…Car Bomb saved YHC from turning this KB AO into Flight Plan.  After considering some changes for 2 PAX, I decided to stick with the plan.  If only there was a plan.

The Thang:

Warmup

Jog 1 lap around the parking deck and circle up (wait, line up?)

SSH x 20

Squats x 20

Merkins x 10

WM (with grunt) x 10

Line up on the curb for the main event!

3 sets of excercises, run to opposite curb, excercises at each light post.

Tricep Ext (x20), OH Press (x10 each), Clean & Press (x10 each) – 10 merkins at each light post.

Curls (x10 each), KB Swings (x20), Fly/Presses (x10 each) – 10 squats at each light post

Squats (x20), Lunges (x10 each), Calf Raises (x20) – 10 squats at each light post

Dollies (x20), Leg Raises (x20), LBC’s (x20), American Hammers (x20) – 5 tuck jumps at each light post

Head back over to COT for final time check…we have some time.

Overhead presses x 10 each

Concentration Curls x 10 each

LBC’s IC x 20

Carbomb’s Crossfit Sit Ups (these really suck) x 25

COT

Prayers for children and family.  Safe travels this weekend.  Prayers for Carbomb’s M and 2.0 on the way.  Praise for marriage and 2 years for Carbomb and his M.

Moleskin:

YHC waited in the lot until 0515 wondering how to proceed if no one showed.  Considered multiple options.  Thankful for Carbomb’s accountability and enjoyed getting to know him more in the gloom.  A true HIM.

Where the heck is everyone?  I know Tesh is on a work trip (excuses…excuses…sigh).  Great time of year to EH an FNG.  KB’s are a great way to finish out the week!

Congrats to Carbomb on his new job at CMC, 2.0 on the way and 2 years of marriage.  A lot happening in his life right now.  Praise!

Convergence at Empire Pizza next week.  This AO will meet there.

Thank you Tesh for the opportunity to Q.  Always an honor and a much needed kick in the butt to show up!

Until next time…Seacrest, OUT!

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Total Body Beatdown at The Hive

  • QIC: Ginsu
  • When: 10/14/16
  • Pax: Assassin, Gridlock, Couples, Pinup, Ginsu
  • Posted In: The Hive

5 PAX (as usual) met in the gloom at The Hive on a crisp fall morning (75 degrees).

Warm-up

– A couple laps around the parking lot
– Side Straddle Hops x30 (IC)
– Windmill x10 (IC)
– Moroccan Night Club x20 (IC)
– Merkin (or “Mericans) x10 (IC)
– LBC x20 (IC)

The Thang

Everyone seemed to remember to bring their weights, which was unfortunate.

– Standing Curls x25, OYO, each arm
– KB Merkins x10, OYO, each arm
– KB Snatch x10, OYO, each arm
– KB Swings x20 OYO
– Lap around the parking lot
– Lunges x10, OYO, each leg
– Goblet squats x20 OYO
– KB Rows x10, OYO, each arm
– KB Shoulder Press x10, OYO, each arm
– LBC x20
(Rinse & Repeat – all above)

– 5 burpees
– One arm KB press x20, OYO, each arm
– Skull crushers x20, OYO
– One arm KB press x20, OYO, each arm
– Skull crushers x20, OYO

Prayer request

– General prayer for marriages, kids, families, & the country.

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FLOOD RELIEF EFFORTS: Calling all Fort and Rock Pax

10/28/16
UPDATE:
I just got our work assignments.  We received 5 work orders for tree removal and 1 for house muckout (remove drywall, carpet, etc).  We will need to bring tools (chainsaws, axes, shovels, rakes, wheelbarrows, leaf blower, etc) like we did last week and additional tools (flat nosed shovels, hammers, sheetrock knives, wheelbarrows, etc) and safety equipment (gloves, safety glasses, dust masks, etc) this week.

The current plan is that we will meet at the Lowes by Baxter at 5:00 and leave for Conway, SC.  We would complete work at about 2:00 or 3:00 so that we can return for trick-or-treating with our families.  We will need to bring lunches and water.

Please DM @darkhelmetf3 or email me: frankschwartz@me.com with your HCs.

==============================================================================

10/21/16
UPDATE:
Work crews leaving out tomorrow. We will need help next week as well, so please check your calendars and let me know if you can make it. Here’s the details for tomorrow’s work.

Everyone,
We have been assigned 6 work orders to remove fallen trees (some greater than 18″ diameter) in the Bishopsville area.  We will be meeting tomorrow morning at the Lowe’s in Baxter at 6:00 am and will be leaving at 6:15. This will put us in Bishopsville at about 8:00.

We will be splitting into 2 groups and each group will have a team leader and will work on 3 work orders.  We will carpool and drive down as groups since the groups will be working at different addresses.

The teams are a mix of F3 Pax and Men (and one M) from my church. Again, there will be opportunity to go again next weekend, so LET ME KNOW.

We need to bring the following tools and we will split them up between the 2 groups:

Chainsaws (I think 5 were volunteered and so please bring them along with gas, oil, sharpening tools or whatever else would be needed)
Crowbars
Rakes
Axes
Wheelbarrows

Bring what you need to work safely.
In order to ensure we are as safe as possible while working on these projects, remember not to work after dark when good visibility is no longer possible, and please be sure to bring:

  • Safety glasses / goggles
  • Work boots or sturdy closed toe shoes
  • Work gloves
  • Pants (not shorts)

We need to bring our own lunch and water.  The team leaders will bring a cooler for water and drinks to be put in.

We will work until 5:30 or 6:00 and so if we finish our work orders early then we will see if there are other neighbors in the area that would like some help.  We can then find a place to eat in Bishopsville or head home. 

==============================================================================

10/19/16
UPDATE:
Flood waters are finally starting to recede on the coast in some areas to a point where we can get in to help. I don’t have all the details yet. They should be forthcoming soon, but here is what I know and what I need at this point.
WHAT I KNOW AT THIS POINT:
Early Saturday morning we are looking for strong backs and weak minds to travel to Myrtle Beach and Florence, SC to start the debris clearing. This means that we will need willing men, chainsaws, hand saws, loppers, shovels, possibly wheelbarrows, etc. We will be heading back that evening on this go around. (We will likely be doing an overnight trip next week once the mucking out of houses and such begins. Flood waters are not allowing for this in most areas at this time, is what I understand.) We will also be taking donations down with us. We will take the water that has been collected to now, and any other that we may be able to collect between now and then…
WHAT I NEED AT THIS POINT:
Your HCs ASAP! Hit me on twitter: @darkhelmetf3 (I’ll follow you back so we can share contact info if needed) and tell me if you can make it. It will be a very early start and a fairly late return that day.

Men, I know that there are TONS of ways to help right now, and TONS of places we could do it. If this doesn’t fit you, that’s ok, just help somewhere. However, this is what we are being asked to do for right now. It may seem like a small thing, but it will make a big difference.

==============================================================================

10/11/16
UPDATE:
Pax, I thought it would be good to give an update on where things stand with the relief efforts. There is much more damage and many more problems than we anticipated in SC, GA, and NC than we (in the Fort) have resources to take care of. It’s important to remember that we will hear of needs all over. Unfortunately, we won’t be able to do it all. I often get frustrated and sad that we can’t just fix it, but so be it.

That said, at this time, we are in a holding pattern. The storm surge is continuing to rise in many of those areas, and over the next 48 hours or so there will be continued flooding and other problems that will continue to arise. It will likely be this weekend and into next week before we can safely enter any of those areas. So, as hard as it is, hang tight. Please keep letting me know about the needs that you hear of and about your individual availability to travel (possibly overnight) to affected areas over this weekend and into (and through) next week. Also, keep your eyes on the Twitter machine and FB, etc. for further updates.

Thank you, men, for all you do.
Helmet, out.

 

==============================================================================
10/8/16
Almost one year to the day from our relief efforts in Columbia, SC, and here we go again. Our brothers (F3), but maybe even more importantly, the communities where our brothers and sisters (God’s children) live are feeling the force and will soon be digging out from the devastation of Hurricane Matthew.

I am in contact with some of our coastal Pax and with members and leaders of my Church to try and get updates on needs. I imagine that there will be needs for donations, much like we had for Columbia (water, food, fuel, etc.), and also we want to organize work crews to go down as needed. At this point (10/8/16, 1700hrs), I know of many downed trees, lots of flooding, etc., but we do not know yet what can be done or when. Many communities (whole counties actually) have not started letting residents back in yet.

Here is what I need from you. I need to know if you can plan to go down with crews sometime in the coming days and weeks to administer relief. This will likely consist of delivering supplies, clearing roads, removing debris, and gutting homes and businesses that were flooded. We will need tools, strong backs, and donations. As soon as I know more, I will amend this post.

Again, at this point, if you can comment on this post, or DM me on Twitter, as to whether you can go and what days, that will help to start. Also, if you know of needs or people that are in those areas organizing efforts there, that would be great to know also.

Aye!

 

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