We ran…..we ran so far away!
Then came back
COT
2/24 = Yeti
Thanks for Q Mainframe!
Another day at The Ballroom dawned clear, cold and windy. Kept the Shovel Flag in the trunk for fear it would be blown away. Excellent mixture of veteran and new pax were ready to get warmed up and take on the Weinke. Think that we got some Pax scared away from Jedi’s Q at Golden Corral.
Mosey around the school for COP:
Mosey to hill between PKES and PKMS. Word on the Misssion of F3: For our NEWER PAX: WHAT IS THE MISSION OF F3? PLANT, GROW AND SERVE MEN’S SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP. The Nation is here to serve the Pax not the other way around.
Partner up FOR MODIFIED DORA 1,2,3
P1 RUNS TO TOP OF HILL, P2 DOES EXERCISE
54 Donkey Kicks TOGETHER with your Paartner, 108 MERKINS, 216 LBCs, 324 SQUATS. PLANK ON THE 6
Mosey to wall- Word on the Core Principles of F3:
Peoples Chair while each Pax does 5 Bombjacks. Mosey to field-partners do 20 leg throws, 20 cherry pickers, 20 Big Boy sit ups (ouch)
Circle up for some scorpion dry docks & Jack Webb. Back to COT and a word on one of my favorite F3 themes- PROVERBS 27:17-AS IRON SHARPENS IRON, SO DOES ONE MAN SHARPEN ANOTHER.
The camaraderie and banter among the Pax today was great to experience. Never hurts to remind the group how this crazy thing called F3 came to be and, more importantly, what it stands for. Always a pleasure to lead even when the Q-drenaline means a night of fitful sleep.
This is Short Sale bidding you a pleasant adieu.
4 Runners came at 0500 to get some laps in at the track. Daytona is around the corner, but they are preparing for P200 and using their feet. Crawdaddy saw his course for P200 and decided it was time to get training…no messin around!
14+YHC took to the campus of Fort Mill High School. After required discaimer and no FNGs, away we went for a mosey
COP
DID a bunch of stuff….the usuals
Warm Up over
YHC spoke to the men about the things we keep putting off and avoid doing as much as possible. Tough conversations, the house projects, the doctors visit and most importantly the relationships that need some work or simple phone call.
Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, -Romans 5:4
By pushing through the tough stuff and the hard things we get stronger and we become the men Sky Q built us to be. Avoiding and masking the pain and suffering we only become weak minded and have no character, as we are not who we should be in all areas of our lives. Continue to get better and build character!
Mosey to main driveway entrance
8 exercises – 15 reps each – run down hill and back up in between each exercise. Fun time had by all!
11 at SlowBurn … label me disappointed, is it the cold? Is it the snow on the ground? Prepare Yo Self, put on some mittens and a cap and get out here … please (apparently I don’t say please enough)
Filling in for an injured PAX …
The Thang:
Mosey down the hill and circle up. Reps were 10x or 15x (sprinkled in 25s for OH Claps & MNClub). Burpees (1 or 2) in between each exercise after the first few were in the books. Windmill, Imp Walker, Plank-o-Rama (stretch it out), MNClub, LBCrunch, HR Merkins, Hillbilly Walker, OH Claps, Dying CR, CDDock, LSSquat, MNClub (yes, again), Freddie, Travolta (14 burpees in between).
Mosey to the lot on the other side of Lowe’s, run from the wall to the other side of the parking lot doing 7s, 1-6,2-5,3-4,4-3,5-2,6-1. Burpees and HR Merkins. Back to the wall … sit while the two ends pop out, do 2 burpees and return to the wall, until the ends meet in the middle. Recover. Back to the wall, everyone Bear Crawl from one end to the other. Recover.
Mosey to the front of Lowe’s. 3 station suicides.
Run, Shoulder taps 2ct x10, run back
Run, Shoulder taps 2ct x10, Donkey Kicks x10, run back
Run, Shoulder taps 2ct x10, Donkey Kicks x10, Monkey Hs x10, run back
Back to the big lot for some cool down, stop on the way for calf raises, 10x forward, 10x point in, 10x point out, OYO. Big lot … Squat, Mahktar N ‘Diayes, OH Clap, LBCrunch ….couple more ?
Indian Run back to COT
Looks like we made it,
Barry Manilow
The night prior, the kids were giddy with school closure glee. The anticipation of snow, whether it would accumulate or not, had us PAX feeling like little kids the night before Christmas. Would I be able to make it? Who else will show? I do not want to let my brothers down, so I will set the alarm and brave what lies ahead. These are all thoughts that we have each and everyday. What is it that keeps us coming back? That may be different for each and everyone of us, but I do not it does involve the brotherhood and the bonds we form in the gloom. How do we form those bonds? Is it by all three F’s…yes, but I think it has to do with pushing yourself and getting the satisfaction of seeing you can still do “it”, but even more so, it is seeing your brothers go through the same challenges. You know what your brothers are going through, there is a shared understanding, which is what gives us all common ground no matter your background, upbringing, challenges that are currently in your path, we know that when we are they together, pushing one another, we all get better together.
16 of us were there mulling around, some taking the BEYOND pill, others thinking that they were making an “easy” choice maybe, were in for pushing themselves with either decision, to push themselves on this snow day.
7 of us took off for a dynamic warmup of mosey, high knees, butt kickers, lunges with a twist, and a COP. When the main dish was revealed, we knew it would be tough, we knew it may not be fun, but we did know we would need to push each other.
Main course. The Michigan.
10 x 100 yard dash – Then 10 reps each of Merkins, Squats, Dying Cockroach
9 x 90 yard dash – Then 9 reps each of Merkins, Squats, Dying Cockroach
8 x 80 yard dash – Then 8 reps each of Merkins, Squats, Dying Cockroach
***** progress to the end in the same sequence
1 x 10 yard dash – Then 1 rep each of Merkins, Squats, Dying Cockroach
That was a fun, hope you all enjoyed it!
Mosey to COT.
Close out with prayers.
76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.
Group 1 – Jedi
Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position
Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.
Group 2 – Peabody
An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.
SPRINT Relays!!!
3 team
60 Yard sprint
Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.
Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).
Rinse and repeat the sprint relay races once teams are mixed up.
Mary to follow:
Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys. Saw lots of guys really push hard to win for their team.
Group 3 – Jekyll
Motley Crue and 80’s hairband soundtrack
COT
Welcome FNGs Iron City, Humps, Hillary, and Juliet
Prayers by CakeBoss for leadership.
– Ginsu
YHC peeled into the parking with 1 minute to spare before the 515 start to see 12 eager PAX waiting to warm up in the cold. It would have been a bad look for the Site Q to be late to his own Q.
The Thang
Mosey to the Band Parking lot for COP
Usual suspects – SSH, Windmills, Imperial Walkers, Merkins, Squats.
Mosey over the parking lot loop at the front of the school for Dirty MacDuece. 4 sets of 3 exercises done to 12. All in cadence. Lap of the parking lot in between each set.
Set 1 – Merkins, Squats, LBCs
Set 2 – CDDs, Alternating Leg Lunges, Freddy Mercury
Set 3 – Diamond Merkins, Monkey Humpers, Rosalitas
Set 4 – Wide Arm Merkins, Sumo Squats, Hello Dollies
Mosey back to stadium parking lot for Mary. Went around the circle with Pax calling out exercises – Freddy Mercury, LBCs, Toe Touches, American Hammers, Peter Parkers, Makhtar N’Diayes
COT – Announcements, Prayers and Praises.
Thanks to all that came out on a cold morning. Your support is appreciated.
6 PAX joined YHC at The Ballroom on this 12 degree morning. We all have a choice and if we think its cold outside, you need to ask yourself what is colder….the temperature or leaving your brother alone at an AO? I know some are sick and injured, but its also the easy choice to stay in the fartsack….I been there. However if you are choosing the easy route each day…..when faced with two tough choices you won’t be prepared. Yes, posting with your brothers in cold, rain miserable conditions…..makes you better prepared. 5 years of this, I can tell you that making the hard decisions and converstations that I don’t want to have but need to have…..have come easier because I posted with my brothers in all conditions.
Enough on that!
The Thang:
Immediate COP:
Mosey to school benches
Mosey to side of school
Mosey to football bleachers
Mosey to endzone of football field
On 6
Mosey to COT
YHC talked to the guys about not waiting for the calendar to flip, the next day or year but choose to make the changes needed in your life. Do it now! Get started on getting better now and don’t wait. Especially if you need to know Sky Q. I made the decision to put him first in my life and all other areas have benefited since making that change…..and not waiting to do it. Get better today and don’t hesitate!
Prayers:
Thanks Short Sale for the opportunity
Cake Boss
WARMUP
-Mosey to behind school: SSH (20), Merkins (10), LBCs (20), Morrican Night Clubs (15)
THANG
-Light pole with 5 Burpees, 10 Merkins, 15 CDDs, 20 LBCs, and 25 Squats then go back the same five poles doubling the counts
-Mosey to gym wall and do a series of PAX led exercises and wall sits
-Mosey to the front hill and do a 10 to 1 (Merkins/Squats) while going up and down the hill
-Mosey to the benches for 20 dips and 10 Dirkins (X2)
-Mosey to COT for PAX led Mary
COT
-Understand your individual spiritual gifts and plan to use in 2018 and focus in on your individual word for 2018. Choose to be KIND in all your interactions.
ANNOUNCEMENTS
-Next Saturday Joe Davis Run (any AO’s open?), 12 January Convergence followed by 3rd F at Eternal offices, Feb. 24 Yeti planned for ~14 miles
PRAYERS
-Mr. Clean, family, and individual thoughts, hopes and plans for 2018
A brand new year is upon us! As we all know, it is a time for new beginnings, new goals, new habits, and renewed interest to break vices. For us, it is a time to celebrate another year focused on becoming better men through this organization called F3. To do that, we are going to CONVERGE on Friday, January 12th @ 0515 @ the Harris Teeter (Baxter) parking lot (1750 Highway 160 W, West Town Market, Fort Mill, SC 29708).
With the new year and our #218in18 campaign, its a perfect time to headlock the sad clowns around us, many of whom are setting goals to become better men themselves. We know these sad clowns are excuse ninjas (here are the top 5), but we were once them and have all the tools we need to break them down over the next 2 weeks. So, let’s each focus on getting at least ONE FNG out there with us that morning. You know who they are, work to get them there.
The format of the workout will be SIMPLE. One option (regular bootcamp) split amongst 3 Qs. Look for an announcement soon with the Qs.
Last, but not least, we will be having a 3rd F Convergence right after at Eternal Church (right behind Zaxby’s) from 6:15 – 7:00 led by Gekko. We’ll be reflecting on our #OneWord for 2017 and sharing our #OneWord for 2018. Look for the PreBlast soon!
Let’s get on this guys. NOW is the time to start EH’ing! Get ‘er done!
– Ginsu