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Rust Removal

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8 HIM decided to shake off some Thanksgiving Holiday Rust at Quagmire.  After observing a missing flag due to a notably absent site Q (cough cough, Mile High, cough cough), disclaimers were given, 5 core principles of the workout were spoken by the PAX in proper order.  Off we moseyed.  Here’s what happened:

COP – 1)  SSH x 20, 5 burpees  2) Imperial Walkers x 15, 5 burpees  3) low slow squat x 15, 5 burpees, 4) merkins x 10, 5 burpees  5) hillbilly walkers x 15, 5 burpees

Moseyed to Target for Partner DORA – 1,2,3,4.  Having 8 led to even numbers and pairing off evenly.

100 – Jumping lunges (crowd favorite)

200 – Squats

300 – LBC’s

400 – Clave Raises

A 10 count was given, 5 more burpees were done (just because) and off we moseyed to the fountain for some 30 on 30 on 30

At the fountain – 30 dips, 30 derkins, 30 step ups.  Time to mosey to the Marshalls lot

Partners were found again for a quick DORA 1 – 100 merkins while partners ran 40(ish) yard sprints – 20 down and 20 back.   5 burpees were done (to be consistent) and we moved on.

Mosey again to COT for a few minutes of Mary:  American Hammers x 21, Box Cutters x 20 and some protractor work to keep people sharp on their geometry.  COT brought things to a close.

Announcements – Read your newsletter, XMas Party this Friday at Baxter Mushroom Pool Clubhouse, Convergence and Clave Boos 5K/10K on Christmas Eve at Colosseum.

Prayers and Praises were offered.

YHC is admittedly not a regular at Quagmire.  Monday was a great experience and my thanks goes out to Mile High (despite his absence) for the opportunity to Q and to get better around some very high impact men.  It was a honor to post this morning and start December off right.  The message to us all was to remember why we are here – for others first, ourselves last.   For it is true that when we are right, we can be right for others to make the impact we are called to bring as leaders.

Honored,

Cyclops

 

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Moving to keep warm on a windy day

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Cyclops and YHC(Bass-o-Matic)  were blessed with the opportunity to have the Q at the Fort.  As we discussed that we had nothing really planned, nobody would have believed it as it came together nicely.

A brief intro, disclaimer and welcome Slim Jim from the New Bern PAX we started right into the warmup as we waited for stragglers to roll in.  We did the typical SSH, Windmills, merkins, imperial walkers, peter parkers and plank jacks.  A brief challenge to the group on how do you plan for the unexpected and how do you respond to those situations?  Now that everyone was ready we split off with Milkshake and moseyed to one of my favorite walls across from the memorial park.

Since the PAX looked a little tired we started of with some wall sits.  This is where it started getting a little saucy.  Round 1 each PAX did a 10 count with an arm variation until we go to the end.  Short 20 second break.  Round 2 Each PAX did 10 bombjacks till we made it down the line.  Saw some great form from the pax.

Changed it up and went to the plan position.  Each PAX held the plan until we went down the line with plank jacks.  20 second recovery and then repeated with mtn. climbers.

Rinse and repeat.  Went back to wall sits with squats for round 1 and SSH for round two.  Funny how quick 30 minutes went and then it was time to hand it over to Cyclops.

We moseyed from the Springs lot to Footloose – a good sojourn.  Once all PAX came in, we circled up for a 10-20-30 pyramid:

10 burpees OYO, 20 squats in cadence (because Bass-o-Matic did no leg work in his half of the Q ; – ) and 15 double count merkins in cadence.  After merkin completion, PAX stretched out from the plank with salutations to the left and right then holding 6 inches off the ground while Tesh gave an efficient 10 count.

We moseyed from Footloose to the front of the Fort Mill Police Department, held a belated veterans day Pledge of Allegiance to honor all who serve, and then moseyed on to Main street for more “fun”.

On the main street benches, PAX did 20 dips and 20 derkins OYO and then we moseyed to the Founders Bank lot for the “main act”

7’s –  6 Kracken Burpees on the horizontal parking space line, lunge walk to the opposite side (because we needed more leg work), 1 Carolina Dry Dock, mosey back to the line, 5 kracken burpees, lunge walk, 2 CDD’s, mosey back……etc. etc. etc. all the way down too 1 KB and 6 CDD’s to finish. PAX finished at this lot before moseying by holding a squat position and did 10 Moroccan night clubs in cadence.  A quick recovery via a 10-count and we moseyed back to the East side of WEP.

At the .1 mile drill bit – Pax bunched up for some more work:  15 double count flutters in cadence, 10 burpees OYO (just because) and 10 double count diamond merkins.  A little mumble chatter came about…but just a little – likely due to the love of burpees and diamond merkins.

A quick mosey back to COT brought us to a few minutes of Mary – which included 15 box cutters in cadence and 45 (ish) seconds worth of protractor work – PAX seemed to enjoy holding legs 6 inches off the ground after completing box cutters making the transition to the protractor more “fun”.  For some reason, pre-mature a count off started at this point – I don’t know why.

We wrapped up at 0730 per custom and moved to name-o-rama, announcements. praises and prayers.

Praise for the health care providers who are caring for many sick friends and family, who are in our thoughts, including Tesla’s Mom and Cyclops’ Dad who are battling forms of cancer.  And for Assassin who is working through an infection and awaiting biopsy results. Slim Jims grandson who is recovering from illness. Kenyan’s loss of his M; prayers for comfort and peace.

Read your newsletter.

 

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Pre-Blast Thanksgiving Convergence and Ranch Site Q Hand-off

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All PAX,

 The Ranch will be hosting the annual Thanksgiving breakfast full of pain and discomfort.  We will also be conducting a Site Q transition as Ruby Slippers will take the reigns of the Ranch.

The annual convergence is a great opportunity to be with your F3 brothers in fellowship expressing our appreciation for how they helped us accelerate being leaders at work, in our our communities and most importantly at home. 

 The Q’s will be Ranch Site Q’s past (Cake Boss – site founder), present (Jiffy) and future (Ruby Slippers).

And as always, stay for the post activities as we have McGruff (also another Ranch Site Q) and Change Order cooking the annual F3 Turkey.

Post time will be 6am – 7am with Turkey following.

Location is The Ranch, Springfield Elementary parking lot (soccer fields in front)

All AOs are converging this day at The Ranch.

Any questions, let Jiffy know.

More updates to come and please plan on kicking off Thanksgiving with your F3 brothers…

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Lessons Learned from Pushing Beyond: Stories from a GORUCK HTL

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**CONVERGENCE ALERT**

BLUF (Bottom Line Up Front)
What: A Special Fort/LKW/Rock Convergence
When: 11.23.19 — EC Starts at 0600; Main Convergence at 0630. Panel from 0730-0830
Where: The J-Wow Outdoor Training Facility (Walter Elisha Park) then to Panera for the panel
Who: Every man you know (in or out of F3) that wants to be sharpened
Why: FOMO. Or really because we are going to get to the heart of why we do what we do in F3…

A few weeks ago, 4 men from The Fort (Spiderman, Maximus, ChaChing, and Catfish… yes, we still claim Catfish sometimes) completed one of the most grueling tests of endurance that exists. The GORUCK HTL. For the uninitiated, this consists of 3 events in one. A GORUCK Heavy (a 24+ hr Ruck event typically covering as many as 40 miles or more with a less than 50% completion rate), a GORUCK Tough (a 12+ hr Ruck event typically covering as many as 15-20 miles), and a GORUCK Light (another 6+ hour event covering  another 7-10 miles)… all while wearing a ruck and doing LOTS of Ruck PT. It’s awful on every scale and requires a lot mentally and physically from everyone who completes it.

Therefore, there are countless life lessons and training lessons baked into the preparation and completion of such a thing (as well as a lot of great war stories). So, on 11.23 starting at 0630 (0600 for the tough guys), we are planning to hold a convergence workout, with special Qs, and then plan to hear from a panel of our HTL Finishers, moderated by YHC.

What was training like?
How bad was it really?
Would you do it again?
Questions from me and you will be answered… you may want to bring your notebook for this one…

Aye! Helmet out.

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Band Camp-Slash CO-Q

Slash on Q:

9 pax showed up on an unseasonably warm, late October morning at Block Party looking for some solid acceleration. After a quick disclaimer it was time to mozy, so mozy we did! Our destination was a bit farther than many probably anticipated, but they survived! We headed to Church of God (COG) just past the police station and apparently I though it was smart to circle up in a four way stop? After some brief confusion my CO-Q quickly spoke up and said :maybe we can use the lovely flat parking lot that’s 13 feet away? So we did and we began to delve into my portion of the workout. After 2 impressive and in perfect form side-straddle-hops we started the routine. I wanted all PAX to have a say in what we did so each man took their turn running up a hill and upon his return he would then call a workout and lead in cadence while the next man took his turn running. We were able to go one full round and then it was BC time! We did a bear crawl over to the staircase where our next HIM took over!

The thang:
Mozy to COG
2 side-straddle-hop

Merkins
flutters
Windmill
Moroccan
Freddie
6 count plank jacks
Monkey humpers
Baby arm circles (forward and reverse)
LBC’s

Band Camp on Q

COP

Front Scales and Back Scales (warrior 3)
https://www.crossfit.com/essentials/front-scales-progression
https://www.yogajournal.com/poses/warrior-iii-pose

Went around the group holding each pose for 20-30 count.
Challenging everyone’s balance

Thang:
2 30lb kettlebells were strategically pre-placed by my co-Q and I prior to the workout

Each PAX performed a kettlebell complex
– burpee over the bells
– two arm bent over row
– kettlebell clean
– squat and press (thurster)
– rinse and repeat

(probably easier to see than read: https://www.instagram.com/p/B2zrBV6FWgu/?utm_source=ig_web_button_share_sheet)

While one PAX performed the complex the rest of the PAX went up & down the large staircase, did two merkins, and then returned via the large staircase.

This took a while, and then we moseyed back.

COT

NMM:

The workout today challenged our balance and everyone shared the load. It would have been a TALL order to do all those hill runs individually or all that kettlebell complex for 20min straight. Sometimes when we’re off balance, we need help carrying the load. Along with that, we should also notice when those around of us are off balance and help them carry their load.

An honor to lead and share the Q with a HIM I respect so much.

-Band Camp dismissed.

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Launching the Snake Pit

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YHC was honored to be asked by 3D to Q out East and, based on the calendar, an inaugural Q for the Fort’s newest kettle bell AO.  It required a separate trip to get familiar with the grounds, but a quick scan of the A/O left YHC with lots of options and, fortunately, a great group of HIMs gathered to launch the Snake Pit.  After disclaimers were put forth and JWOW came in hot, we moseyed off around the parking lot, without the bells.

COP – Corner #1 – low slow squats x15

Corner #2 – Side Straddle Hops x 20

Corner #3 – Imperial Walker x 15, People’s Chair hold with Moroccan night clubs x 15 and a                                     10-count hold

Stadium entrance – Merkins x 10, salutations right and left, 6-inch hold with a 10-count

PAX grabbed their bells and moseyed into the stadium, down to the field for a partner pyramid.

In any adversity or challenge we face in life, going through it with others helps ensure we come out stronger on the other side.  In the spirit of working through a challenge (and because partner work was notably present), we did, well, partner work.

While partner 1 began the exercises at the goal line, partner 2 ran to the 50 yard line and back and picked up the exercises where partner 1 left off.  Exercises built on one another a la pearls on a string, to the mid point anyway.

10 goblet squats

10 goblet squats, 20 hammer curls

10 goblet squats, 20 hammer curls, 30 tricep extensions

10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell)

10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell), 50 swings

50 swings, 40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats

40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats

30 tricep extensions, 20 hammer curls, 10 goblet squats

20 hammer curls, 10 goblet squats

10 goblet squats

Once all were finished (PAX planked or did LBC’s if they finished before the 6), we moseyed with bells to the flag for a pledge of allegiance and did 30 flutters with the KB press

Mosey out of the stadium back to the lot for the start of a partner DORA – 50 swings and 100 hammer curls.  Partner 1 started the exercises while partner 2 ran to specified landmarks and back, and vice versa.

With no time left to get to 150 and 200 on the DORA, we moseyed back to COT for:  20 flutters with the KB press and 15 LBC’s with the bell.  At that point, it was 0600 and work was complete.

Announcements were made, prayers and praises were offered and YHC led us out.

Special thoughts are with Alright Alright Alright as his ankle heals.

Thanks to 3D for the opportunity to lead the inaugural workout and launch of the Snake Pit and to have the privilege of getting better in the presence of many HIMs.

Honored,

Cyclops

 

 

 

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Shipwreck – 10/2/2019

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Shipwreck (10/2/2019)

We had 7 HIM post this morning for the 30 minute high intensity workout at Shipwreck. Since some of us are coming off the Iron Pax Challenge, I thought what better way than to incorporate some of their ideas into my very own Week 5 Iron Pax Challenge.

Warm Up
SSH X 25 (IC)
Hillbilly Walkers X 15 (IC)

The Thang
25 Burpees
400 meter run
50 Merkins
800 meter run
75 Squat Jumps
1200 meter run
100  Plank Jacks
1600 meter run

Circle of Trust
Beginning the week of October 14 for approximately six months the following AO’s will be at 5:00 a.m. (Crow’s Nest, Cannonball, and Poopdeck).

F3 Lake Wylie CSAUP is Saturday, October 26. Check out the backblast here.

Don’t forget to order your F3 Lake Wylie shirt. Deadline to order is October 3. Order your shirt here.

Praises for “Survey Says” who found out that he and his wife are having a Baby Boy.

Aye,
Sean Corcoran (RADAR)

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Penthouse Lake Wylie VQ

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Conditions – A cool balmy 83 degree fall night with the hint of man sweat in the breeze.

 

Disclaimer/COP – YHC arrived at Black Flag with a truck full of goodies “blocks” to start this night off right. Somewhere in my planning this Q my mental faculties must been askew, this looked great on paper. After the disclaimer to the pax, this is how it went down.

 

Warm Up –

 

Mosey to the top deck for the warm up.

 

TTT x10 IC

LBAC x10 IC Forward

LBAC x10 IC Reverse

Motivators aka SSH aka Penthouse/Bellhop Shuffle x10 IC. This little ditty I saw on F3 Naperville twitter and it looked awesome. The total amount done = 220. Definitely a #crowdpleaser #countingnumbers

 

Slowly mosey back to the main lot for the next round of fun. #itburns

 

The Thang –

 

Grab a block, cusack to corner one:

  • Curls for the Girls x20 IC
  • Overhead Presses x20 OYO
  • Squats w/Block x20 OYO
  • Block Merkins x20 IC

Cusack to corner two:

  • Curls for the Girls x15 OYO
  • Overhead Presses x15 OYO
  • Squats w/Block x15 OYO
  • Block Merkins x15 OYO

Cusack to corner three:

  • Curls for the Girls x10 OYO
  • Overhead Presses x10 OYO
  • Squats w/Block x10 OYO
  • Block Merkins x10 OYO

Cusack to corner four:

              Curls for the Girls x5 OYO

  • Overhead Presses x5 OYO
  • Squats w/Block x5 OYO
  • Block Merkins x5 OYO

 

Pre Mary (to recover), the lack of oxygen clouded my memory on the count.

  • LBC – Penthouse
  • 6” w/lift – Penthouse
  • Flutter kicks – Penthouse
  • Canoes – Survey Says
  • Freddie Mercury – Costanza
  • Dying Cockroaches – Soft Shell
  • American Hammers – Shakespeare

 

Part Two:

 

Partner Up

Pax 1 farmer carries w/shoulder lift holds every other ten steps

Pax 2 20 block swings, 15 triceps extensions, 10 thrusters

Rinse and repeat x2

 

The coup de gras ended on 21’s (curls) IC

 

Mary –

BBSU x25 IC (3up / 1 down count)

#SweatAngels

 

Recover Recover

 

This beatdown was more than I expected. Thanks to the HIMs that decided to DRP with me this evening. On another note, there was a quick glance of a Chippindale in our presence. “The glistening and buffness under the night lights” noted one pax. Needed to be there to know!!

 

This thing called F3 is contagious. Wanting to do more for F3, the Pax, family and community. As some, if not most are total beatdowns and still I come back for more. A big thanks to my bro-in-law Fryin’Pan @TCBrinkley on the EH, @F3LakeMurray @F3Depot and @F3LakeWylie #Wyliemen for making me a better man all around and lifting me up.

 

Announcements –

  • Nessy CSAUP – 10/26 (3 man teams)
  • Last few days left to order your F3 Lake Wylie Shirts. Get them before they’re gone.
  • Needing to double down or looking for an evening AO? Black Flag has you covered…do it!!

 

Prayers – Unspoken

 

Until next time,

Penthouse

 

#ISI #DRP

 

SYITG

 

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Shipwreck MOD

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We had 8 enjoy the MOD workout at Shipwreck this morning . And I will start out with a huge shout out to Sand Dollar for posting 3 days in a row, he is quickly moving from FNG to seasoned vet!

Here’s what went down:

Warmup

Slow mosey around the parking lot with knee to chest and  toy soldiers, 

Imperial Walkers

Moracan NightClub

Produce pickers

Windmill

Hillbilly Walkers

The Thing 4 corners

Corner 1:

LBCs

Merkins

Lunges

Corner 2:

Flutter kicks

Incline Merkins

Dips

 

Corner 3:

Knee / Leg Raises

SSH

Step ups

 

Corner 4:

Freddie Mercury

Mountain Climbers

Low Slow Squats

 

With only 30 min to get it done I was proud to see everybody complete at least 2 full rounds, while a few just got 4 rounds in before the clock expired. Good Push men!

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Taking the Kettle Bells Up the Ladder

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15 posted at Cannonball to climb the ladder with their Kettle Bells

It was supposed to go like this:

Warmup

Long mosey to lower parking lot LEAVE BELLS

(Mod slow mosey the short route)

SSH

Moracan NIght Clubs

Hillbillys

Freddie Mercurys

The Merkin

Windmills

Bears and Bells back to the top lot

 

The Thing 4 corner ladder

Corner 1:

Big Boy transfers / twist 10, 20, 30, 20, 10

Curls 10

Tricep ext 10

Corner 2:

KB Swings 10

KB Bench press 10

KB Squat Thrust 5, 10, 15, 10, 5

Corner 3:

Bent over rows 10 each arm

Overhead press 10

Figure 8 10 single pass

Corner 4:

Straight up rows 10

KB pass (partner) 10

Hand on Bell merkin 10

But we had to mod the reps because time was not on our side!

However there was a great push from all men and lots of encouraging words were being spread.

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