Today was the 13th and since so many are superstitious on the 13th , I was thinking why not make their apprehension for a certain day of the month a reality! All were also concerned with the approaching storm perhaps they overlooked the storm that was coming this morning in the Gloom.
We began with a little Broga sun salutation action to get us in the mood for a longerish mosey….Love running down the middle of Fort Mill in the early morning.
We turned and ran past the police starting their shift , a lot of hello’s to the officers…then a right turn down the hill and to the church from there it was game on.
The Thang
10 burpees and a run up the stairs and around the church x5…yes 50 burpees
next 4 rounds of 10 dive bomb merkins and up the stairs and around the building
next 3 rounds of 10 hands out front merkins and up the stairs. (note to self: stairs are painful after 12 times) Doesn’t matter what was coming after that as time ran out so we moseyed up the hill to the COT for the closing and oxygen.
Thank you to all again for helping me catch back up on the September burpee challenge.
Amazing weather morning for a F3 gathering …
Weather was perfect, humidity was bearable and the Pax showed up eager to get better. NoFNG’s Disclaimer : Mosey for warmup
Circle up for the following IC:
Side straddle Hop 15x
Imperial Walkers 10x
Mtn Climbers 10x
LBC’s 10x
Hillbillie Walkers 10x
Moroccan Nightclub 15x
Merkins 10x
Plank Jack 10x
Windmills 10x
2 Burpees (OYO) closed us out
Mosey :
Explained Theme and Goals for the workout : GET in the Game: “Look for opportunities that are presented! Specifically, the people you intersect within your life…..”
Partner up! Accountability and Opportunity to GET Better.
Proverbs 27:17. As Iron sharpens Iron, so a Friend sharpens a Friend.
Partner UP for accountability.
Explained to PAX , I joined F3 in September 2015 : My fitness, spiritual and fellowship commitments are so much stronger over the past 3 years than in my previous 40 years on this earth, I am blessed !
The THANG: Partner up!
10x reps : 2 sets Partner Derkins :
Partner 1 planks : Partner 2 Derkins Partner Leg Raises ( Iron Crosses)
Partner 1 Assists / counts
Partner 2 : (on six) raises legs to touch hands of partner one :
Jog to other side of parking lot : Partner Merkins : hand slap Merkins
Jog back to start : Partner 2 completes reps and sets
Mosey for Round 2 and 3 :
Round 2 : Partner up! Combined total 100 Merkins :
Rotate every (20) : Partner 2 planks
200 Flutter Kicks :
Rotate every (25) Partner: Al Gore
300 Squats:
Rotate every (30) Partner : Plank
Round 3 : Line up on the curb (plenty of room located for all 21 pax…)
Toe Taps : while each pax jumps out of line for 2 burps ( start at one end and move to other : modified for each end to start and meet in the middle)
Once completed : Circle up Body destroyer : while 2 pax met in middle of circle for 2 burpees.
Finished with round of Mary :
COT : 21 Pax : Announcements/Prayers for Hurricane Florence recovery and First Responders along with all volunteers heading over the coast to assist with recovery.
Very Blessed for the Opportunity to Q
Thank you to Beacon!!!
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:
Seek social support
Support your health (get enough sleep, control stress, and go outside)
Exercise
Eat Healthy
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.
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.
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:
KB Swings x20
Goblet Squats x10
American (Overhead) Swings x10
Shoulder Press (Right) x10
Shoulder Press (Left) x10
Bent-over Rows x20 (10x each side)
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
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.
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!)
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!
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.
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.
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:
SSH
Seal Jacks (Jack Seals? Apparently I do them in reverse.)
Weed Pullers
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.
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.
Spades = Merkins
Clubs = Crunches
Hearts = SSH
Diamonds = Monkey Humpers
Face Cards = 10
Aces could be 1 or 15, Dealer’s Choice.
Jokers = 5 Burpees (no Jokers were pulled, hallelujah!)
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.
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.
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.