Category: Uncategorized

Happy Holidays from 1st F

Leave a comment

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

 

TClap |
26

My pain, your gain

Leave a comment

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.

TClap |
4

Convergence – Shop Vac

Leave a comment

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.

TClap |
8

VQ with The “Maupin” at the Honey Badger

Leave a comment

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

TClap |
2

Operation Love

Leave a comment

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



TClap |
0

Keeping it Simple at Lacesin

Leave a comment
  • QIC: VQ warmup @Delorean @Shady
  • When: 11/04/2021
  • Posted In: Uncategorized

Lacesin was where my F3 journey started and where I wanted to do my first VQ as kind of a symbolic gesture but because of scheduling conflicts it turned out to be where I did my 2nd VQ warmup.   Please hold for my honey Badger  VQ backblast.
Anyway….I’ll get on with it.

Disclaimer

Mosey lap to warm up, circled up for some SSH, Mtn Climbers, Hillbilly walkers, flutter kicks and staying down for some hello dollys. In cadence and 10 was the count for each.

Quick constructive criticism and things I did well from the PAX.

@shady takes over for the main event.
Mosey our way over to the flagpoles with a couple pit stops for some tree hugger squat. In cadence. PAX found that it’s more enjoyable if they don’t look fellow PAX in the eyes while doing this exercise.

Main event was the “Dora”. PAX paired up into groups of two and one group of three to reach a cumulative exercise goal of 100 diamonds, 200 lunges, 300 flutter kicks (both lunges and flutters were right leg count only ). Taking turns running to flagpoles and back, approx 150 yds.
Note: Goal with going with the Dora was the teach VQ’s and Q’s to keep it simple and don’t over complicate the exercise.
Mosey our way back to COT with 5%, 15% and almost full sprint increases after each pit stop with tree hugger squats.   Circled up for a around the horn to finish up. Each PAX calling the exercise and cadence.

@shady with words of wisdom.   Be in the moment and focus on the here and now.  Put the distractions aside and don’t fall into going through the motions.

Announcements: Bourbon tasting 11/19,  Operation Love, Charity wheel chair basketball tournament, Christmas party, golf tournament, Saturday 11/6 convergence in @shopvacs ( Sean Kelly) honor.

Prayers and Praises:

@Maximus: Prayers for wisdom and divine guidance with dealing with both his and wife’s work stresses and to keep focus on #1 mission, the kids.
@shady: Praise that his marriage is going very well.
Prayers for patience with 13 year old daughter.
@cyclops: Praise that his father has been in great spirits and has been fighting hard against pancreatic cancer.
Prayers for discernment and patients as new career opportunities have been opening up.  Prayers to wait on God to sort it out.
@deloroean:  Prayers for oldest daughter 15 Reagan that has been struggling with the loss of one of her friends.   Guidance to navigate this season.

In closing I just want to say that in the last 6 months I’ve been trying to make hard life changes, for example: I’ve cut out drinking, I’ve cut out social media, I’ve started reading more and Joined F3.
All simply for the reason of wanting to be a better Husband, father, friend, entrepreneur/ business owner, man in general and most of all follower of Jesus Christ.   The hard work and pain is worth it!!
Thank you @rebel for the introduction to F3!

#SYITG

TClap |
5

F3TheFort Holiday Drop-In

Leave a comment

The Forts annual holiday party will have a different feel this year.
With COVID still lingering we have decided to have a gathering but it will be a bit different.

We are encouraging The PAX to go to dinner with your M and either your Shieldlock, Whetstone, or small group of fellow PAX and their Ms. After dinner we will all gather for an hour or so of a social hour(s).
This will give our Ms the opportunity to meet the crazy fellas we spend the early mornings with but more importantly their M.

We are all fortunate to have this crazy group it is also just as important to try and let our Ms meet some other ladies in the community and possibly let them start great friendships as well.

Make it a day of F3. Start with the golf outing, go to dinner and then grab a couple beers, a bottle of J Lohr wine, a cocktail and let’s kick off the holiday season.

If COVID worries you or your M we will have an outdoor area to hang out at as well as indoor areas.

Where- Springfield Community Center- by the tennis courts/pool
420 Horton Grove, Fort Mill, SC 29715

Time- 7pm-9pmish

When- Dec 3rd, 2021

Contact- Backdraft with any concerns…

TClap |
8

Tasting 2.0 – It’s back

Leave a comment

It’s been talked up in COT for weeks.  It’s been asked for by certain PAX for months.  It’s an event whose impact and generosity will hopefully be felt for years.

Without further delay, YHC cordially invites you to Tasting 2.0.

To be clear, this is not an event which 2.0’s are to attend.  : – )  It is great opportunity to kick off our series of events leading up to the D2D relay whose proceeds will ultimately serve and benefit the generation of 2.0’s who follow us.   Here are the particulars:

Date – 11-19-21

Time – 1800 to 2100

Location – Reserve at Gold Hill Clubhouse: 631 Quicksilver Trail

Entry – $50 donation (or more if you feel called to donate beyond that level) and one bottle of preferably good bourbon to share.

Other notes –

1 – Catering will be provided and those who do not drink bourbon are welcome to bring a beverage of their choosing

2 – We will be raffling off a few bottles that local businesses have been kind enough to donate for this event.   Which ones, you ask?  #showtoknow

Why do we do this?  As leaders in our community, one of our obligations is to #giveitaway, creating opportunities for others to seek the same advantage we have been fortunate to find through F3 and our brotherhood.  Our last event raised $1500 and it is my hope that we can go past that mark this time.  How far we surpass that figure is up to us.

Looking forward to your attendance and participation in next month’s event.

Cyclops

TClap |
12

Be the Example Everywhere You Go

Leave a comment

Pax,

I look out into the gloom in the mornings and I see great men of this community challenging our bodies and minds in order to Accelerate our toughness. We know this toughness–or this armor–is necessary when we leave the gloom and go back into our homes, workplaces and community.

The public continues to have great frustrations and anxiety with this pandemic, the divide in political ideologies and more. But remember, if we look back through time, these stressors or other similar stressors are there. We must continue to rely on the armor we build and the knowledge that we are looked at for our example as we go forth. Even if people are not looking at us for direction, positive value transfer will take place.

As for COVID, use your good judgement to decide if you should post if you’ve been close to someone who has tested positive or are exhibiting symptoms yourself. Please continue to respect the pax and their families. The opinions on COVID prevention vary greatly. Please respect the differences of opinion and take the necessary steps for you and your family to feel safe. Personally, I have had COVID and have been vaccinated. I was vaccinated because I thought this best for my family and me. You WILL NOT hear me pass judgement on your choice. You are a HIM that can make your own choices based on your own circumstances. Additionally, I hate wearing masks, but on the occasions I am asked to do so, I comply because of the respect I have for those who’s anxiety is greater than my own. Again, my choice.

If you are asking why I’m sending this note… it is to say I have seen nothing but RESPECT and LEADERSHIP in the gloom. You men inspire me greatly. I catch myself throughout the day thinking about how I can emulate all of your positive values I see, and when faced with a challenging situation with tension and opposing opinions I try to give the same respect that we give one another in the gloom.

SYITG,

Esso

 

TClap |
21

One more beach body workout

Leave a comment

This week’s Q was constructed under a very sobering atmosphere. With the news of the passing of ShopVac, YHC tried to find a way to honor him with our actions this morning. However I’d only worked out with him a handful of times and hadn’t been able to attend any of his Qs. So the only way I know how to honor a HIM like that is to sweat it.

The gloom

7 appeared in the gloom at Pantheon, including Scalp, whom I had been trying to recruit to Q for some time. Guess I’ll have to pester him some more

warmup

A quick mosey down to the west side of the parking lot and over to the crosswalk for:

10x SSH
10x Cherry Picker
10x Imperial Walker

The thang

Today’s workout is a derivative of Slapshot’s “pendulum” workout, but with a simpler twist. Rather than keeping track of separate counts, just start at 15 each side and only subtract one each round. Less confusing and more painful, really.

PAX started at the crosswalk and ran east to the end of the sidewalk. Down on the six for 15 BBSUs. Back to the crosswalk, pausing for 3 burpees, and then running around the bend to the bike racks for 15 4-count flutters. Back to the crosswalk for another 3 burpees. Do this again with 14 reps, then 13, you get the idea.

With about eight minutes left Senator Tressel was able to get down to 4 reps, having lapped most of us TWICE. (He may be wearing a knee brace, but he doesn’t perform like it). Scalp was on 5 reps, and the rest of us on 6.  At this point I asked the PAX to let me know when we had five minutes left, to which they replied “we have two minutes left”.

“LOL, sure we do, guys. It’s a tough workout <changes watch screens>… oh, crap. Let’s get back to COT!”

Original plan was to use the last five minutes to do Lutefisk’s delightful “vacuum cleaner” routine in ShopVac’s honor. But it just wasn’t meant to be.

cot

Name-o-rama with all PAX opting to say “ShopVac, 56, Sean Kelley”.  YHC asked all present to speak any words they may have about ShopVac, followed by a brief discussion about being seen in the dark (in no way referring to our brother’s circumstances, of which none of us are cognizant). And prayers for the family and all involved…

nmm

Use your time well…

TClap |
2