Suffering in Silence

18 assembled this morning for some bells (6) and #Beyond (12). YHC decided to change things up slightly. We did the Name-a-Rama first. Read on to see why.

NMM

You’ll also note that I’m posting the Naked Man Moleskin before the workout. Sometimes the message is more important than the workout. Today was one of those days. #Beyond is designed to take you out of your comfort zone and push buttons we would rather leave untouched. Today’s discussion was on depression.

Some facts:

  • There are 123 suicides in America every day
  • The highest suicide rate is adult males between the ages of 40 and 54
  • White males accounted for 7 out of every 10 suicides in 2016

These sobering statistics spoke to me because our PAX fit right in the sweet spot of these ranges. The average age this morning was 44 – right in the thick of these numbers. Depression effects men in different ways. This group is sandwiched in between the traditional silent, strong fathers who went to work and provided for their families and the more progressive, open generations of their sons who share parenting duties and aren’t always the breadwinners of the household. Many men never mastered either of these roles and now feel lost. We’ve married capable women who take care of everything from the children to the social agenda, leaving men to feel a void of purpose. Around this age, men look around at their neighbors and ask, “why am I not as successful as my neighbor?” Outside of our homes, we are lonely. We’ve lost track of our college buddies and only connect with our co-workers on a water cooler level. We feel like we haven’t accomplished enough. For all intents and purposes, men in their mid-40s often feel neutered – unable to provide the ways their dads did and unwilling or unprepared to be Mr. Mom to their older children. To make matters worse, a job loss or divorce often leads these men into a downward spiral of addiction and despair. Chances are, you’ve felt this way or know someone who does. It becomes our responsibility to reach out to these men and invite them into a brotherhood of love. Medical professionals recommend a few steps to battle depression. I added number 5:

  1. Seek social support
  2. Support your health (get enough sleep, control stress, and go outside)
  3. Exercise
  4. Eat Healthy
  5. Give your concerns to God

All of these are incorporated into what we do each morning at F3. Social support comes in the form of other men who are battling or have battled this demon themselves. To me, its finding blades and stones to sharpen each other. It’s the second F – Fellowship. Doctors recommend finding outlets to blow off steam, exercising and getting outside. How else better than exercising outside in the elements pushing past pain with your brothers in the Gloom? This is the first F – Fitness. Finally, acknowledging that there is a higher being that loves you and wants what is best for you. Rather than telling God how big your problems are, tell your problem how big your God is. This is the third F – Faith.

I realized that the reason F3 is growing is because it is the answer to the question we never knew we had. It is the antidote to society’s poison of depression. We all struggle, from project managers to pastors. We all battle life. Why not surround yourself with guys who can build the 3 Fs right beside you? Ecclesiastes 4:9-12 says it best: “Two are better than one because they have good return for their labor. If either of them falls down, the other can help them up. But pity anyone who falls and has no other to help them up. Also if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.”

Interpret those three strands however you wish. I like to think of them as me, God, and my brothers. That dream team can win any fight. Grab your shield and suit up, we’ve got a battle to wage.

The Thang

  • Mosey to the front of the church
  • Hold the Plank for the duration of Disturbed “Sound of Silence”
    • Listen to the lyrics. Acknowledge that many men battle depression in silence. We weren’t made to fight alone.

Mosey to the upper parking lot

  • 1 Minute of Squats
  • 40 SSHs (IC)
  • 10 Prison Cell Pushups
  • 40 Imperial Walkers (IC)

Mosey to the front of the church

  • 1 Minute of LBCs
  • 1 Minute of Flutters
  • 1 Minute of Rosalitas
  • 1 Minute of Freddie Mercuries

Mosey to the side lot

  • 1 Minute of Mountain Climbers
  • 1 Minute of Alternating Shoulder Taps
  • 1 Minute of Ski Abs
  • 10 Burpees

Mosey to the upper parking lot

  • 40 Overhead Claps (IC)
  • 35 MNCs (IC)
  • 40 Little Baby Arm Circles (IC)
  • 45 Overhead Press (IC)

Mosey to the front of the church

  • 1 Minute of Box Jumps
  • 1 Minute of Irkins
  • 1 Minute Dips
  • 1 Minute of Merkins

Mosey back to COT

  • Butterfly Stretch
  • Left Leg out Stretch
  • Right Leg out Stretch
  • 10 LBCs (IC)
  • 10 Pretzel Crunch Left (IC)
  • 10 Pretzel Crunch Right (IC)
  • 10 Pretzel Stick Crunch Left (IC)
  • 10 Pretzel Stick Crunch Right (IC)

-Italian Job

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16

Live in the Present and Feel the Slow Burn

Got Labor Day 2018 weekend off on the right foot with a strong group of 23 pax. Awoke to a thick, humid late summer morning and Q-drenaline got YHC to the AO early. Erected a shovel flag as I know that my friend the Site Q,  Smithers, is on IR. Heal up brother. We’ve got this one covered.

Had put out a blast into the Twitterverse that this would not be so moderate. Once Hootie rolled in with his usual 1 minute to spare, the Disclaiming began. With such a large group and many newer faces, the full-on disclaimer was explained. Then:

Mosey in front of Empire Pizza with High Knees, Butt Kicking and Toy Soldiers.

COP:

  • Seal Jacks * 25
  • 5 Burpees
  • Moroccan Night Clubs * 15
  • 4 Burpees
  • Merkins * 10
  • 3 Burpees
  • Squats * 15
  • 2 Burpees
  • Wide Arm Merkins * 10
  • 1 Burpee
  • Windmills * 15
  • Squats * 25

MOSEY back to the rear entrance to Chick Fil A for the:

THANG:

LADDER -RUN BACKWARDS UP THE HILL, 7s, MERKINS AT TOP, BOMBJACKS AT BOTTOM. 10 Counts by destiny. ROUND 2-SQUATS AT TOP, LBCs AT BOTTOM. It’s not easy to find an incline near this AO, but the running backwards up the driveway presented enough resistance. Real crowdpleaser.

THOUGHT ON PRESENCE: WHAT DISTRACTS YOU FROM BEING PRESENT? THE PAST OR THE FUTURE?

MOSEY to side of Persis Restaurant and grab some wall. People’s Chair for 3 10 counts. BTTW for a 10 count.

To the grass circle in front of Persis for  AMERICAN HAMMERS and my personal favorite, JACK WEBB.

THOUGHT ON PRESENCE: HENRY FORD SAID ”HISTORY IS MORE OR LESS BUNK. IT’S TRADITION. WE DON’T WANT TRADITION. WE WANT TO LIVE IN THE PRESENT AND THE ONLY HISTORY THAT’S WORTH A TINKER’S DAMN IS THE HISTORY WE MAKE TODAY”.  Loved this quote.

Mosey to COT. Announcements- Q School @Golden Corral in September, The Fort 6th Anniversary Invergence, September of 1000 Burpees. Prayers for our schools, Praise for Beacon for organizing The Fort Prays for FMSD.

Always a pleasure to lead and fun to meet some of the newer guys. Great interaction between some vets and newbies today. Of course, Twister’s constant stream of mumbl and chatter always keeps things lively. Thanks to Smithers for the nod.

Short Sale signing out.

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Not a lot of Running, He Says…

YHC started off a muggy morning disclaimer proclaiming that we would not be doing a lot of distance-running, which was interpreted by the PAX as we would not be doing a lot of distance, running or for some of those more hopeful, that we would not be running at all. False, although strength was the focus some running (1.7miles) was built in.

Warm-Up

  • Quick mosey around the lot
  • Circle up w/ Bells for:
    • 10 Swings
    • 20sec Around the World, reverse direction for 20sec
    • 20sec Figure  8’s, 20sec reverse direction

The KB Thang

  • KB Strength Movement/Suicide Combo – PAX would perform reps of called KB movement followed by a suicide in the parking lot. After each round of KB/Suicides, PAX advance forward 1 parking lot line, decreasing the distance of suicides. Called KB movements in order to the best of my memory:
    1. KB Swings x20
    2. Goblet Squats x10
    3. American (Overhead) Swings x10
    4. Shoulder Press (Right) x10
    5. Shoulder Press (Left) x10
    6. Bent-over Rows x20 (10x each side)
    7. Clean and Press x10 (5x each side)
  • Tabata Round
    • 20sec on, 10 sec off for 8 sets, alternating KB Swings and Bombjacks
  • Gauntlet
    • Perform all  exercises and reps from the KB Strength Movement/Suicide Combo  in succession. No suicide in between, but rather the 6inch Plank
  • The Closer
    • 10 KB Swings, 10 Burpees
    • 8 KB Swings, 8 Burpees
    • 6, 4, 2,

SWOLEskin

Nice work by a steeerong  and sweaty group this  beautiful muggy morning. Thanks to Polaroid for providing the tunes for this morning’s shred session, your speaker game is on point.  A lot of guys pushing hard this morning, from Skate or Die showing the speed on the suicides to Pinup finishing his final burpee set during COT. Way to get up and make your morning count.

Annoucements

  • Bolt takes the Tomahawk reigns next week
  • Check out Skate or Die on Twitter for an opportunity to win either a Ford Mustang or Jeep. Fundraiser by the Nation Ford HS Baseball team working to leave a legacy with new facilities for future classes.
  • Reach out to Assassin in regards to mowing the Life Center (if I’m wrong correct me in the comments section)  Weekly sign-up. Polaroid working to knock it out this week

Over & Out

-General

 

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Moderate? Is that french for ‘burpee’?

With no inspiration hitting me at home, YHC decided to show up and see what the AO would speak to me today.  It was angry and made us do stupid things.

Mosey, warm up with burpee countdown between exercises.

Mosey down the hill to the playground at the elementary school where we counted off into groups and did round robins of swing crunches, LBC’s and mountain climbers twice.

Then over to the wall for some relaxing wall sits and a couple bttw.

Who doesn’t love running in circles?  Partnered up and while partner ran lap, 2nd Pax did LBC’s, WAM’s and CDD’s – flap jack at each lap.

Back over to the middle school hill for 10 bomb jacks, run up the long windy hill and 10 more at the top.

Fairly gassed at this point I heard the words ‘Jack Webb’ in the wind so we did that too.

Mosey for a close of Mary and COT.

As always, an honor to lead the men of F3.  Thanks for being there.

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Monday groaning

11 turned it up for a Monday at Armory to do 30 minutes of continuous pain stations including:

Curls, Squats, Shoulder Presses, Flutter Kicks, Kettle Bell swings, Merkins, Big Boi Situps, Snatch/Presses and Around The Worlds.

We also Passed The Duitchie so each could get a taste of what the other was carrying.

 

We touched on the word of the month, Present, as in being present to God’s will, then your family, and then others. Be present in the moment when God is asking you to do something. Be present for your spouse (and I’m speaking to myself!)

 

Aye!

 

 

 

 

 

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Core Impact

It was a really nice morning at The Ballroom!  The weather was perfect, the PAX were feisty, and the workout was tough (at least I think so).

We started out with a quick disclaimer (no FNG’s) and then we moseyed around the front of the school to the parking lot on the other side.

Warmup consisted of the following, all in cadence:

  • Side Straddle Hop – 25
  • Low Slow Squats – 10
  • Windmill – 10
  • Moroccan Nightclubs – 25
  • Cherry Pickers – 10

The Thang…I started out explaining that most everything will be in cadence, and to encourage participation by the PAX I asked that we take turns counting off cadence.  Let the core workout begin:

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 25 (that is a LOT)
  • Hello Dolly in cadence – 15
  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 15
  • Hello Dolly in cadence – 15

A quick talk about IMPACT was had.  We can make positive, or negative impacts daily.  How will we choose to use the opportunities for impact?

Mosey around to the back of the school

Got some insight into CSPAN, how he got his name and what F3 has meant to him!

  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

Break for People’s Chair for a 10 count from each of the 18 PAX in attendance

  • Merkins in cadence – 10
  • Diamond Merkins in cadence – 10
  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

Mosey back towards COT

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 20
  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

We then spent a few minutes doing some much needed (and appreciated, especially by our very own respectable CSPAN) Broga

And closed out with announcements, prayer requests, and encouraging the PAX to attend the 3rd F at Crossroads after!

As usual, it was an honor to lead.  Thanks Short Sale for the opportunity!

Smithers – Out

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Delusions Day

You know you must be doing something right when PAX figure out your the Q and they moan. Was pleasantly surprised by the number of PAX that showed up considering competing against the Nantan tour.

Festival of Popular Delusions Day

On June 6, 1944, over 150,000 Allied troops landed on the beaches of Normandy, in France, beginning the push to retake Western Europe from the Nazis. A day before the invasion was the last day that Nazis could have had the delusion that their Reich would last 1,000 years, hence the day is celebrated on June 5th.

characterized by or holding idiosyncratic beliefs or impressions that are contradicted by reality or rational argument, typically as a symptom of mental disorder.

Dynamic Warm-up
Toy Soldiers
Butt Kickers
High Knees
Lunges
Everybody 2 bricks
20 – Moroccan Knight Clubs
20 – Plank punches front
20 – Overhead Presses
20 – LBC’s
10 – Lunges
20 – Curls
20 – Plank punches sides
20 – Squats w/ overhead press
10 – Lunges
20 – Hello Dollies
20 – Rosalitas
20 – lunges w/ overhead press
20 – Standing Tricep extensions
Jack Webs (1-2) 1,2,3,4,5, (15 Box Cutters, 10 Loungers) 4,3,2,1
20 – Roman chair – punches
Return Bricks to pile
Mosey back to COT stopping at Light Poles
20 – LBC’s
20 – Squats
5 – Merkins
20 – SSH
Total Mileage under 1 mile – does that equate to moderate.

Announcements
3rd F – Lunch Los Aztecas, Sweati, Hog Coyote, Care Center Lawn Care use Signup Genius 1hr, F3 Dads Saturday’s in June, Crossroads

Prayers
Winchester-Health issues
Dumpster Fire’s Brother Died 34
F3 brother in Lenior,NC Son with tumor waiting Diagnosis. Cornerstone working on clown car.

Always an honor to lead leaders. Thanks for the opportunity Short Sale.

Cornhole
Out

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16 @ The Ballroom 5/15

  1. It’s always exciting to see cars come in hot around the curves of Pleasant Knoll Middle School to get to the workout on-time.  Everybody was in the circle when my phone alarm signaled it was 0515.  No FNG’s, but I disclaimed because a Q should always disclaim.
  2. We took off for a mosey towards the super far back parking lot with butt-kickers and high-knees.  Halfway to the lot we stopped for some warmup moves that included:
    1. SSH
    2. Seal Jacks (Jack Seals? Apparently I do them in reverse.)
    3. Weed Pullers
  3. At the back lot we did more SSH before grabbing a Cindy for some Walking Lunges ending with an All You Got back to the start line. We did that 2 times across the parking lot before we cleaned up the lot of random bigger Cindy’s.
  4. I broke out the Jumbo Cards for a round of Deck of Pain. As we went around the circle, I asked pax what Accountability means to them.
    1. Spades = Merkins
    2. Clubs = Crunches
    3. Hearts = SSH
    4. Diamonds = Monkey Humpers
    5. Face Cards = 10
    6. Aces could be 1 or 15, Dealer’s Choice.
    7. Jokers = 5 Burpees (no Jokers were pulled, hallelujah!)
  5. We had plenty of time left so we counted off by 2’s and did an Indian Run to the track where we completed 1 lap.
  6. We took a 20 count as we walked to the bleachers.  At the bleachers we ran up and down each stairway (4 rows) and then kept on running all the way back to the school.
  7. I gave the pax 2 options: Continue running around the paved path to COT or take the “shortcut” and Bear Crawl up the hill to COT.  It was about 50/50.

We did the Big Ball of Man thing.
Continue to pray for Badger and also our brothers who can’t seem to beat the fartsack. Prayers and Praises went out and up for Cornerstone’s MIL. Signup to cut the grass at Fort Mill Care Center, see Assassin for more info. READ THE NEWSLETTER!

I consider it an honor and privilege to Q a workout.  A big THANKS to Short Sale for the invite.

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Hopefully Moderate at Slow Burn

It’s great to roll into this AO and see so many new faces. It’s encouraging to know we keep growing. Based on that I tried to do a better disclaimer than my normal. I was also a little nervous since I was doing the Ruckover later in the day as well as trying to hit the right level for moderate. But the weinke was set and of f we went.

Mosey over to first parking lot down road to Shutterfly for normal warm-ups. Nothing new or ground-breaking.

  • Split up into 2 groups for Indian Run down to Eternal Church parking lot. Since we were going downhill last man spring to front.
  • Partner up for Lazy Dora.
    • 100 Merkins (P1 does 10 while P2 hold plank, then keep switching to 100).
    • 200 LBCs (P1 does 20 while P2 does 6″ hold, then keep switching to 200).
    • 300 Squats (P1 does 25 while P2 holds air chair, then keep switching to 300).
  • Assemble at one end of parking lot back in 2 original groups. 1st group starts exercise and 2nd group starts after 1st group gets done with 1st exercise.
    • Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot and then back to beginning
    • Run to 1st line – 10 bomb jacks: run to 2nd line – 10 plank jacks: run to 3rd line – 10 seal jacks: run to end of lot and then back to beginning
    • Lunge walk to 1st line – 10 squats: backward lunge to 2nd line – 10 squats: lunge walk to 3rd line – 10 squats: backward lunge to end
    • Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot
  • Stay in 2 groups for Indian Run back to COT. Since we’re going uphill first guy in line drops for 5 merkins then runs to catch end of line and tell next guy to drop.

The run back was maybe a little more than normal for Slow Burn but everybody made it. Tried to use it as a shameless cross-promotion for PAX to post to Clydesdales. There’s always all runner levels there and a great way to get better at running. Always an honor to lead this group of PAX. Thanks Smither’s for the opportunity!

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Cindy Throws a Block Party

Block Party lost out in attendance to a “more difficult”  Colosseum.  Next time we’ll use two blocks per man.

Here then is what transpired after a brief warm up:

The PAX gathered up their date for the morning, aka Cindy

Circuit of WEP on the mile marks with

  1. 20 Curls and 20 Hello Dolly
  2. 20 Rows and 20 Flutters + Bonus 5 Burpees
  3. 20 OH Presses and 20 Rosalita
  4. 20 Tris and 20 Leg Lifts
  5. 20 Swings and 20 Hello Dolly
  6. 20 Curls and 20 Flutters

(all ground moves had optional OH press)

Mosey to  hill with Cindy and move to first light pole and 10 merkins and back with 20 LBCs.  Repeat for next two poles and back for 20 LBCs etc. until time was called.

Moleskin – YHC commented on Honor (from Jekyl) and interwove the law as Christ described it:  Love God with all your heart and love your neighbor as yourself.  (TT – 2018)

YHC will note that Maximus may have a kindred spirit in Husky and Husky needs to visit Beyond and the Badger

 

 

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