QSOURCE 2022.03 – GROUP (F3)

QSource 2022.03 – Group (F3) 

**Note I realized I needed to add before posting… When I refer to “Dredd” in the following missive I am referring to one of F3’s founding members and prolific publishers, Dave Redding.  The many references contained herein are from his book Q Source.

When asked by Tesh to write an article for his QSource disruption I was quick to say yes, when he told me my topic was Group, I chuckled a bit.  The reason?  Will knows that I grew up in a special sort of Group and I have very strong opinions on the value of said groups…  Dredd tells us there are three types of groups in the world: the community, the organization and the team.  Well, I have a fourth group that jumps to mind, the cult… It often takes shape in all three of the other group distinctions and I worry that more of us than would like to admit are members of one.  SIDEBAR: if you are using Miriam Webster’s “Essential Meaning” of any words, you are a moron.  A definition is a definition.  I don’t need Webster to boil it down for me, but I digress…  

Webster eventually defines “Cult” as the following: 

1: a religion regarded as unorthodox or spurious

2: a: great devotion to a person, idea, object, movement, or work (such as a film or book) especially : such devotion regarded as a literary or intellectual fad

b: the object of such devotion

c: a usually small group of people characterized by such devotion

3: a system of religious beliefs and ritual

4: formal religious veneration 

5: a system for the cure of disease based on dogma set forth by its promulgator

Let’s skip #1 in that list, leaving that to the Branch Dravidian’s and focus on #2.  Great devotion to a person, idea, object, movement, or work.  Dredd tells us that Man is by nature a group forming being, so we are pre-wired for coming together with others.  Most of mankind is also pre-wired to desire a bunch of people around them to make them feel more comfortable delegating their decision making to someone else in said group.  Take a moment and reflect on the groups you are a member of today… the neighborhood you live in, your workplace, your church, your college, your vaxx status, your fraternity, military branch, F3, political party, Facebook group, Shield Lock, etc.  Some of those are standard groups we all notice, some others, not so much.  Seems that lately we are pretty good at creating new groups, sub groups, groups for others and on and on.  

Dredd defines group as a voluntary combination of two or more people, and clarifies that group membership is never coercive.  Well, we have certainly seen that change in the last couple years!  I have watched and listened to many people join groups they didn’t want to join out of obligation, out of fear, under duress and every degree in between.  My question is, why are we so dang desirous to be in a group, and more importantly, why are we so scared to be kicked out of a group?  

Now, to be fair, having grown up in a cult, I am allergic to groups.  I have spent most of my adult life like Groucho Marx, never wanting to join a group that would have me as a member.  I remember being surprised by the “correct answer” to Dredd’s first Socratic, “Is man’s natural desire solitude or combination?”  I was quick to say “solitude!”  Only to find out the correct answer was quite the opposite.  After years of reflections I am not sure why I tilt toward solitude.  Was it my family of origin?  Was it the cult?  Was it a toxic combination of both?  Whatever the answer, my family now is the only group I fight to stay a part of every day.  It has been a struggle over the years because when things got challenging my answer was usually, “we would both be better off on our own instead of forcing things here as a couple.”  

My allergy to group was not healthy, but I postulate our desire to be a part of groups is similarly  unhealthy.  Do we take the time to consider whether we are joining with another to the improvement of ourselves and those impacted by our group?  Are we surreptitiously  joining with others on social media and serving as a mob to attack the others?

Some of the groups we associate with will be necessary evils, like our HOA or employer, but most others we are absolutely free to choose.  When the group you hang out with on Sundays tells you who is and who isn’t worthy of or receiving Grace, maybe you question.  When you find yourself confident that the opposing group you are yelling at is definitely evil thus proving your righteousness, maybe you question.  When you find yourself blending into the group so someone else makes the decisions and you just go along, maybe you question.  When you cling tightly to your membership of the group you thought was right, but now realize it was wrong and you don’t want to admit it to yourself, maybe you question.  When you want to leave the group you promised to love and cherish till death, maybe you question.

Remember when your parents asked you whether you would jump off a bridge because your friends did?  Maybe they even quoted Proverbs 13 to you and you probably rolled your eyes.  We are older now, but often no smarter.  Be judicious about who you join with and who you are ready to cast out of the group.  Once you figure out which groups are healthy to join, figure out how you will lead because we all lead whether we want to or not.  Rarely is there no one behind us following us following the leader.  Cults are built on irrational devotion to fuel their power and impact on the world around them.  Regardless of what Creed told us in The Office, cults are destructive and more prevalent than we may want to admit as we certainly have no shortage of irrational devotion these days.

He who walks with wise men will be wise, but the companion of fools will be destroyed.

– Proverbs 13:20

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12

Multitasking is not a thing……

As we all know we live in an overstimulated world…We are constantly bombarded with demands, tasks, responsibilities, fake news :), and distractions. There is more information and access available at our fingertips than ever before yet we are more drained and burned out as a society. We struggle to live in the present moment and to stay focused on things that matter. We get sucked into playing whack a mole on a daily basis. Work, chores, errands, kids, wife, family, etc. etc. Our phones beep and buzz about every 30 seconds and the email inbox is constantly filling up.  There is no more margin…

We discussed at COT how multitasking is somewhat glorified in our culture today.  I heard someone speak the other day about a term called “monotasking” and it captured my attention.  Actually learning to focus on doing one thing at a time.  Why the hell is that so hard?  What would actually happen if we were to focus on one task at a time, one conversation at a time, one project at a time.  Like actually eating your lunch at work without reading email or working, actually paying attention to the person speaking on your zoom call, shutting down your inbox and silencing your phone to work on a project.  I think that is where we can learn to actually find life in the present.  Reading the Gospels this is exactly what Jesus did.  He was never in a hurry, took time for prayer when the world was screaming for his attention (including his posse), was extremely present in the moment, and focused on doing one thing at a time.  Food for thought.   

Oh yeah…we did a workout.  Here it is.

Warm up – Side straddle hops, quad stretches, imperial walkers, overhead claps

The Thang – 

Suicides on the football field 10, 20, 30, 40, 50, and then run 100 yards.  Nurr back to goal line.

Ring of Fire (or Rectangle of Fire). Start center field with 5 burpees.  Run diagonal to each 20 yard line and do 20 reps of an exercise.  Run back to center and do 5 burpees at each transition.  Exercises include Merkins, Bobby Hurleys, V ups, CDDs.  Round 2 included wide arm merkins, squats, flutters, and overhead claps.

We then went back to the goal line and repeated suicides.

There was time remaining so we ran to the pull up bars for some fun.  20 dips, 20 curls with cindy, 5 pull ups, some wall sits, 25 dips, 25 curls with cindy, wall sits, finish with 5 more pull ups

Closed at COT

Prayers for Aquaman and his family, Prayers for Sawdust and his support of his fellow soldiers, Prayers for my wife Elizabeth’s Deviated Septum surgery and recovery.

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3

QSource 2022.02 – F2 Language

Q Source
F2: Language

Preparatory work (warm-up):
The F3 Lexicon contains the particularized language of F3 leadership. It is available online https://f3nation.com/lexicon/ My goal below is to show how this foundational concept of F3 leadership is both circuitous and useful. Every F3 word I use in direct reference to its lexicon definition is both capitalized and italicized for distinction.

The Thang:
When we discuss language, remember this is the area where from the outside F3 feels like a cult. I (YHC) felt like this when I first started Posting.
“Why does everyone need a special name?” *
“Why can’t we just have normal names for exercises?” **
G3L…uh? 3S2T….huh?
And what the heck is a Q?

Here’s why language is a foundational concept according to Q Source: “Every Effective group has its own Language.” For this sentence to be comprehensible, two words need the lexicon:

  • Effective: The degree to which a person or Group is Purposeful.
  • Language: The Lexicon of Virtuous Leadership

PAX still need to dive further still into the lexicon:

  • PAX: A Member of F3 Nation (can be singular or plural).
  • Group: A voluntary combination of two or more people.
  • Purposefulness: Commitment to Purpose
  • Purpose: An Advantage sought.

But wait, we’ve still got to dig deeper.

  • Advantage: A superior circumstance achieved by Movement.
  • Movement: Actions taken in furtherance of Purpose.

So, here’s the circuitous route I want us to discuss. Warning circular writing ahead:

Purpose is an Advantage sought. An Advantage is a superior circumstance achieved by Movement. And Movement is action taken in furtherance of Purpose. Remember, Purpose is an Advantage sought. So…we can gain an Advantage to a superior circumstance by Movement, which are actions taken in furtherance of our Purpose. And our Purpose is an Advantage sought. Etcetera. Because the definition for these three terms is intertwined, they must coexist. You cannot have Movement without having Purpose or Advantage. Either you have all three or we have none. Purpose without both Advantage and Movement is meaningless.

Once we can clarify a term in the lexicon or see multiple Qs use it in the same way, we understand its meaning in an F3 context. Because so many of the lexicon definitions are pared down* to one specific meaning, communication is simple using a shared language where key terms lack confusion. Communicating like this gives the PAX quick understanding. The shared language gives us the means to accomplish together as a Group what would be impossible for the individual.

The mission of F3 is the invigoration of male community leadership. With the advent of specific and particular language, PAX develop a tool to facilitate their leadership.

This circular language models our own path of Acceleration in any endeavor. (Acceleration: To increase the pace of Movement.) Because we understand that Movement is in service Purpose, we seek betterment for any Purpose we may have. Our Purpose could be leading a workout (1st F), our Purpose could be to be a sacrificial father (2nd F), or our Purpose could be deeper spiritual connection (3rd F). Regardless of what area of life we examine, our desire for Acceleration towards our Purpose remains.

Perhaps, for the veteran PAX, you’ve noticed that Qing an F3 workout is so much easier than leading at your workplace. (Maybe YHC is alone on this…?) I argue that a majority of the difficulty at work is you, your peers, your subordinates, and your superiors do not share the same language. You can use the same words and each population interprets them to mean different things. Without that shared language, we quickly relive the lessons of the Tower of Babel (Genesis 11:1-9). At the university, we relive those lessons vividly every faculty meeting.

While my main income (Mammon) is from teaching music at a university, I am frequently asked to sub in with professional orchestras. This requires me to jump into a functioning Group with little to no on-boarding. One reason this works is musicians have a shared language of notation, and a flexibility to match stylistically the ensemble sound. The leader of an orchestra is the conductor (maestro or maestra). One of the main criticism musicians have of any (every?) conductor is their failure in Articulation (Q3.5): describing Vision to others. When a conductor is unable or unwilling through gesture to communicate their musical vision, they move towards verbal communication.

Musical notation developed over a long period of time. There are meanings for each meticulous marking. However even within the language of musical notation, there is an immense amount of room for interpretation. Ask a Czech musician how to interpret Dvořák, and they will say if you see a staccato note, it must be staccato. And an accented note, must be accented. Ask a Russian violinist how to interpret Tchaikovsky; they will say when you see a staccato, it must be staccato. If you see and accent, it must be accented! As an American, when I hear European orchestras play Bernstein with a European conductor, they often miss the nuances and inflection of his music. Even though they’re playing the staccato notes their version of staccato. Clearly musical language has an accent that must be accounted for.

A good conductor can effectively use language to convey much of their musical vision. But a great conductor will create language to elicit exactly what they’re seeking from the orchestra. This is especially true the longer a maestro leads an ensemble. The musicians understand the maestro’s language. The best example from my experience was when maestro said, “let’s do it again, but think Johann Strauss with Debussy’s chordal aesthetic.” That comment completely altered the orchestra’s interpretation for the better, and we were not playing a piece by Strauss or Debussy. Obviously, we understood maestro’s language. That comment probably means nothing to you without an understanding of J. Strauss waltzes and Debussy’s harmonic language.

A musical interpretation example you may be able to experience is the opening of Star Wars: Main Title. (https://www.youtube.com/watch?v=_D0ZQPqeJkk) Listen to the first chord and think of it as a downward gesture in energy. Imagine the conductor coming down with their arms to start the ensemble. Then start the recording again and consider the opening to begin with up energy. Imagine the conductor’s hands raising with the baton extending out and up to open the piece. Does the same recording feel differently depending on how you interpret it in your mind?

There is no one common language of leadership. But Effective Groups will utilize a unique language in the furtherance of their mission. Groups without a unique language still work and often achieve their missions. However, there are more unproductive or ineffective steps along the way. As leaders, let’s work towards utilizing language as a tool that will make our efforts Effective. With refinement, language is not an obstacle between our shared understanding, but a tool at our disposal.

Prayer:
Lord,
I ask, as did the writer of Hebrews (12:1-2), for perseverance to run the race you have marked out for us. But our human diligence only carries us so far with mortal strength and finite lifespans. Bless us through the Holy Spirit with the language to be effective as we run your race. That our faithful efforts emboldened by your presence would bring glory to you.
Amen.

*When you have a specific and particular name in a given context you build an identify around that. Justin wouldn’t be willing to run miles on a raining morning and do 100 pull-ups while swinging a kettlebell, but Band Camp will joyfully do that in support of a fellow PAX’s Q. (I can mumble chatter joyfully during the workout too, right?) There’s also an element to the name that signifies you’re a part of the group. Your ability to cope with a silly nickname indicates to all the PAX that you can handle hard truths with grace.

**I don’t like doing push-ups, but when they’re called “Merkins” they seem to have a different Purpose.

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10

QSource 2022.01

Greetings and happy new year.  For QSource this year I’m going to attempt putting together short articles on topics from our fellow pax around The Fort.  They will be for you to digest and discuss as you go about your week.  So, for the first week, I am volunteering as tribute to guide this effort and open myself (and this approach) up to criticism.  The first topic is disruption, which seems befitting as this is the first step in a new direction.  I’m going to try to convince you that disruption is not only a prerequisite in the process of improving one’s life but a basic necessity of life.

If we explore our existence from the basic levels, we can find some things that are necessary for our own survival which may not be self-evident.  Observing the world around us, we see all objects in the world on an endless timeline of actions/reactions that are both completely random and completely predictable all at the same time (chaos theory).  Then there is life.  With life comes a stored memory of these actions and reactions which will dictate how behavior is changed (adaptation) and how life changes through the generations (evolution).  In the same way, we need proper conditions conducive to life (food, water, shelter), life also needs something to adapt to or it can not be called life at all.  Therefore, the status quo is not only “less desirable” it is a hostile condition that renders life useless and leads to self-destructive behavior.  It may be the reason why “I’m fine” is both true and everything but.

As a Control Systems Engineer, I deal with measurement and control on a fundamental level to the extent that I see it in everything (feedback).  Because we can not learn anything about a process while it is at steady-state (read: status quo), we have to inject a disturbance (read: disruption) in order to see how the system behaves.  Only then will we learn anything, and only then will see if the system is capable of handling the process.  Only with disruption will you ever know of competence, which some psychologists are now seeing as a basic psychological need:  “Competence concerns the experience of effectiveness and mastery. It becomes satisfied as one capably engages in activities and experiences opportunities for using and extending skills and expertise. When frustrated, one experiences a sense of ineffectiveness or even failure and helplessness.”  Link

Let me give you a metaphor.  Let’s say you try to develop the ability to do a handstand.  Your entire muscle chain from your fingers to your hip flexors will develop in the process, because you will use every muscle to help you stabilize.  Your muscles will get stronger, your nervous system will develop, and your balance will improve.  With practice, you will learn how to balance with less and less effort.  This will eliminate the need for muscle recruitment and lead to atrophy… unless you don’t stop at just a handstand.  We can not become intoxicated with the pride of holding a longer handstand when it is at the cost of your overall capability.  The skill is a basic practice that is helping to become more competent at the simple activity of moving and controlling one’s own body.  The disruption that instigated the need to do handstands needs to be replaced with a new disruption.  You must now learn to walk on your hands, then walk up stairs on your hands, etc.

Because we know that disruption is needed for life, we now have to figure out how to use disruption to “influence movement to advantage”.  That’s where you, dear reader, come in to play.  Due to our own shortsightedness or perhaps even willful ignorance, we can often not see our own need for disruption or perhaps the proper disruption that precedes advantage.  Advantage is a “superior circumstance” that is not defined by our own feeble senses or fickle emotions, but by the community as a whole.  Advantage is any condition that promotes the health of all life that is influenced and helps all things thrive.  This unconditional service to all life (of which we are a part) is what is defined as love.  In other words, love “bears all things, believes all things, hopes all things, endures all things.” (Cor13:7)

As a leader, we must be constantly using disruption to increase competence and seek advantage, but it can not stop.  We must constantly be challenging the status quo and asking others to do the same for the health of our society.  Give them a reason.

 

Cultivate virtue in yourself,
And it will be true.
Cultivate virtue in the family,
And it will be overflowing.
Cultivate virtue in the town,
And it will be lasting.
Cultivate virtue in the country,
And it will be abundant.
Cultivate virtue in the world,
And it will be universal.

Therefore:
See others as yourself.
See families as your family.
See towns as your town.
See countries as your country.
See worlds as your world.

~Tao Te Ching

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17

Pantheon Party of 4

YHC rolled into Pantheon about 10 till 5:15 to find Slapshot cooling down from doing what he does at ungodly hours of the morning. Shortly after 38 Special pulled up and there was some mumblechatter until 5:14 and we could see Flounder rolling up on a bicycle to make 4 PAX

We promptly began, YHC disclaimed the bunch and we started a warmup right there with the following:

Windmills

Cherry Pickers

Plank Position- Honeymooners and Downward Dogs, stretched out the dogs considerably

SSH

Low and Slow Squats

Moroccan Night Clubs

Cyclops

After warm up we moseyed over to the bike racks and I told the PAX the plan

DORA

We broke up into two teams, plan would have been to break up into two teams regardless of PAX showing. Point is to keep the group together in cadence to ensure proper form, picked that up from Boss Hog a couple weeks ago and loved the idea

Job was to complete the following:

100 Merkins

200 Dips

300 Squats

Team 1 PAX began on the Merkins and Team 2 went off to run a lap (Small lap around parking lot)

When Team 2 returned we picked up where team 1 left off and continued through the progression.

Once completed we Moseyed back to the front of the parking lot where a series of cones were set up for a series of exercises making our way across the parking lot.

At first cone 5 burpees OYO then we jogged to 2nd cone where we did 5 more burpees, then we lung walked to 3rd cone where we did 5 more burpees, next we bear crawled to the next cone did 5 more burpees and finally broad jump burpeed to the final cone where we finished with 5 more burpees

Last challenge was at the Ampitheatre, quick mosey over to the base and YHC explained the challenge.

Starting at bottom of hill we did 3 Worst Merkins Ever

Moving up to 2nd, 3rd, and 4th levels of Ampitheatre we did 10 big boys at each level and then finally did 30 monkey humpers

Mosey back to shovel flag for 2 minutes of Mary

Hello Dollies and the lowest hurdle ever (stretch)

Fishsticks joined us then, he was running the streets of TC for the fun of it and we think using Drones to spy on us 🙂 j/k

YHC shared a message I have picked up from David Goggins “Can’t Hurt Me” about hardening our bodies and minds to prepare for the next inevitable obstacle, challenge, trial etc. To do this we need Discipline not Motivation, which is fleeting.

Flounder shared a new year challenge to re-engage, re-commit to being the best men we can be and getting back into good habits like spending time in the Word.

Prayers, Praises and Announcements were said and then YHC worked in the namorama I had temporarily forgotten.

Great Morning, Aye

 

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3

Happy Holidays from 1st F

I wanted to take a moment and thank Gears for all of his efforts leading the 1st F.  When I started F3, Gears was one of the guys who continued to encourage me during workouts.  He would tell me things will get better when I was struggling to keep up with the group.   He also taught me there was so much more to F3 than just the fitness.  I had lived in Tega Cay for several years and never imaged I would develop so many close friendships. I’ve got big shoes to fill.

I thought would share a story from my childhood back when there were no cellphones, flat screens, or work “On the line.”  My dad had a good friend.  We called him Uncle Matty.  He would always come and visit around Christmas bringing presents.  The only thing that Matty forgot to do was label the gifts.  My brother and I were hoping to receive the Fisher-Price Play Family Castle.  It was cool, it had a dragon, a knight, and a castle with trap doors (I think want it for Christmas this year).  My brother and I measured one of Matty’s gifts and we were 99% sure it was the castle.  On Christmas morning, my brother opened the box and it turned out to be a doll for my sister.  We were crushed and disappointed.

So, what does this have to do with F3.  Not much, except for this..If you make a pledge to consistently post to workouts each week and strive to improve each time, you won’t be disappointed. The exercises will become easier.  You will have the strength to do more reps and run longer distances.  There are no guarantees in life, but I’ve seen many take this path with successful results.

I am looking forward to seeing you all in the gloom.  Have a Happy Holiday!

Fishstix

 

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26

My pain, your gain

When given the option to Q on the 11th or the 18th, YHC made the right choice. Last week I was not sick, now I am.  I wanted to make sure that whatever I did would prepare me for Sugar Daddy’s mountain party, and thereby make everyone a bit stronger for the experience.

I asked OTG if he would be so kind as to bring along a truckload of cinder blocks, and he obliged. This also gave me the ability to truthfully say I was not bringing cinder blocks, with the hope that it might attract a few more PAX.

The warmup

Quick mozey to the big parking lot for some SSH, squats, imperial walkers, and windmills. Then back to OTG’s truck.

The thang

Very simply, grab a block and follow me to the base of the hill. What’s that? The gate is open to the stadium? YHC called an audible and we took our cinder blocks to the bottom of the road.

The workout was simple. 21s.  Start with 20 murder bunnies at the bottom, run up to and around the traffic circle, 1 squat.  There was not enough time to finish this big bowl of stupid but, as expected, the PAX were easily able to overtake me.

COT

Some prayer requests went out and we talked announcements. There’s a lot going on

NMM

I overheard a good deal of mumblechatter during the workout as Yard Sale, JWoww and BattleBot easily lapped me. OTG hung back to help me feel better about the sorry state I’m in. LOL

But it’s never bothered me to be in the six. When I Q I try to make sure that all levels can work against themselves and get something out of it.  And since there was Q school going on and 2 of the PAX were relatively new to F3, I felt it was worth expounding a bit on that in CoT.

The best workouts aren’t always defined by an insurmountable burpee count, but by the fellowship experienced under that load.

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4

Convergence – Shop Vac

65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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8

VQ with The “Maupin” at the Honey Badger

It was a chilly Monday morning and halfway through “The Murph” with Maximus.  My body was hurting,  muscles wanting to shut down, my mind asking “why?, really ? On a Monday morning “?
I hear Wegmans ask “ Hey DeLorean, you want to Q next Monday ?”   Again my mind saying “ no because we aren’t going to survive  this workout, you aren’t ready,  I don’t feel comfortable doing that”     My response “SURE!”
It’s at these moments the real work and change is done…..so I’m learning.
Anyway…..let’s get on with it.

No Disclaimer 🤦🏼‍♂️

Warm up with some SSH’s, Mtn Climbers, Wind Mill’s. In something that resembles a cadence and I’m not sure what the counts were for each exercise because they were all different.  PAX were halting when I didnt want them to and it was because my tone during the cadence was very very pitchy.   I was planning on more warm up exercises but wanted this failure to end and move onto the main event.

Mosey over to the track and the whiteboard with the “Maupin” written out in detail.  Short explanation of who Army Staff Sgt Keith Mathew Maupin  was and why we are honoring this hero.   PAX held a plank position during this explanation but not because I told them to but wishing it was because I told them to.

Background: Dedicated to U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

4 Rounds of the following :

  • 800 meter Run
  • 49 Push-Ups
  • 49 Sit-Ups
  • 49 Air Squats

Mosey back to parking lot for COT

5 penalty burpees for Tootie being 1 minute late, which we all did together and burned up a couple minutes of time I had left because I was about to finish early.

Announcements:  Operation Love, Saturday convergence to honor Sean Kelly  “Shop Vac”

Prayers and Praises:  Wegmans- Prayers for his wife who is carrying their 2nd child.
Splinter- Prayers for him during this time of dealing with the loss of 2 of his friends and prayers for their families.

Thanks Wegmans for the invite and for good lessons learned.

#SYITG

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Operation Love

Team here is all the information for the soon and coming Operational Love event.

Attached you will find
1. The Turkey Sign Up sheet
2. The Facebook Post
3. The Volunteer sign up sheet
4. Vemo donation tag

Our goal is to deliver 40 senior families In the Paradise community a great Turkey with all the trimmings and 20 other families in need as well in our area.

If you can we ask for the Turkeys to be delivered on 22nd, but you can contact me if you need to make other arrangements. 262-676-9829

update I have got a place now that can hold 50 Turkeys.  So if you can buy sooner than later that would be awesome!

I can take them twice next week , Tuesday the 16th and Thursday the 18th after 5 pm.
We truly appreciate your support and if you have any questions please contact me .
Thank you for all your support!

Ron ( Seamstress)


https://m.signupgenius.com/#!/showSignUp/30e054aa8a723a3ff2-turkey

https://www.facebook.com/829918257211992/posts/1697778303759312/?d=n

https://m.signupgenius.com/#!/showSignUp/10C0F4BAFAE22A1F9CE9-operation

file:///var/mobile/Library/SMS/Attachments/33/03/BCC8342B-A53C-40BC-9408-7703907C7F4A/IMG_3500.PNG



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