Tag: Assassin

5 at Armory with Celebrity Jailbreak

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5 braved the cold for some kettlebell misery while we watched other Pax head to the warmth of the Journey Group (Respect.)

Maximus was our celebrity jailbreak as kids have no school so he had nothing better to do in 23 degree temps.

After a mosey and some warmups, kettle bell were used for sets of:

Calf raises, John Travoltas, Figure 8’s and a jog.

KB swings, Around the worlds, Clean Presses and a jog.

Lunges, One hand swings, Snatch and squats and a jog

Big Boy Sit-ups, Flutter kicks, Benxh presses and a jog .

I really enjoy the times we have smaller numbers. It gives us a chance to share more about ourselves and as we learned in COT we have some heavy hearts.  We lost a member of the Pax from Mint Hill. Prayers to Short Sale on the death of his brother.  Prayers for Squeaky’s daughter recovery from mono and for his family as they think of loved ones in the coming months who have been through some tragedy.

God bless –

ASSASSIN

 

 

 

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The Armory – Keeping warm while listening to Death Metal

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8 pax came to get stronger, better, faster and so they came to The Armory of course.
It was a chilly morning so we had to keep moving but I wanted to keep to kettle-bell tradition.
The Thang:
  • Mosey around church
  • Shuffles
  • karaoke
  • toy soldiers
  • SSHs

 

Go Grab bells and meet at the circle

Partner up and here we go…

  • Partner does exercise while other partner runs the circle around the lot or optional bear crawl up to church doors and back. It was a nice mix.
Flutter kick
Russian twist
V up
Hello dolly
Leg raises
Lunge
Squat
Right leg
Squat figure 8
Left leg
KB Swing
Shoulder press
Upright row
Bent row
Lat raises
R/L Curl
Concentration curl
Tri extention
Skull crushers
R/L Curl
Great time by all and we stayed warm.
The PAX for The Journey showed up at 6 so we knew it was time to go.
Thanks for Q Assassin!
Cake Boss
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The few the proud on New Years Day @ Armory

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The temperatures were low and the wind was whipping but three men sharpened each other through the adversity.  It was an honor to post with Assassin and Trucker to sharpen each other on our goals and perspective as we approach the new year.
The THANG
Warm up lap
– stop 1 – SSH, Mountain Climbers
– stop 2 – seal jacks, Imperial Walkers
Circuit (push plate down and back)
– Curls
– shoulder press
– tricep extensions
– squats
Wall work part 1
 – Wall sits with a variety of uses of the kettle bell
Wall work part two on the knee high wall (15, 10)
– step ups
– Derkins
– skull crushers
Circuit parking lot
– lunge pass through
– Halos
– Around the world
Mary
Great way to start the year!
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The Hive 2017.49

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So… my personal computer fried a month or so ago, and I haven’t wanted to type all this on a phone keyboard.  So, I now have a real keyboard again, hence the backblast.  So below what went down.

3x3x3 – 3 sets of 3 rounds of 3 exercises… my favorite. aka a “one-niner”… cause it’s nine exercises total.

After the token SSH warmup…

Al Gore, Hillbilly walker, jump squat.
Russian Twist, Freddy Mercs, 6 in hold into a flutter.
Shatch, clean/squat/press, tricep ext.

Al gore, Al gore calf raises, 1L deadlift. till time (2 rounds)

And that’s the game.  I also rambled about my near death experience that got me out here.

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20 @ G-Fit 12/23

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It was a windy Saturday afternoon with overcast skies, but our Sky Q kept the rain away and 20 Pax came out to play, including 6 HIM.  Showing up to G-Fit and CAH makes you a true HIM, in my opinion.

We started in a circle and did a few warmups IC:
15 Overhead Claps
15 SSH
10 Weed Pullers (I’ve always called these Cherry Pickers but recently thought about it…Cherry’s grow on trees!)
A round of Forearm Planks while we all called out our F3 names
10 Merkins

Next we took a mosey around the basketball courts.  Some Pax gave it AYG and got a “‘atta boy” from me.  I then lined them all up on the left side of the basketball courts and we played a quick round of East to West.  Left side was East, Right side was West (probably backwards I now realize). When I shout West, everybody runs to that side.  When I shout East, everybody runs to that side.  Last person to reach the side sits out.  If I all East and you run West, you’re out.  Visa-Versa.
I found some exercise dice at Target and brought those along from a round of Lucky Dice.  A few of the kids took turns rolling the dice that determined what our exercise was and how many reps we do. The options were:
Merkins
Lunges
LBCs
Wild Card (rollers choice)
Squats
SSH

x10
x20
x30
x30 seconds amrap
x60 seconds amrap
x90 seconds amrap

We were all ready for a game of basketball after a few rolls of the dice so that’s how we ended our time together.  The old guys vs. the youngins’.  Old guys totally rocked it out.  😉

Much love to Deacon for the opportunity to lead G-Fit.  Being there is always an honor and always a pleasure.  I invite all of TheFort to give it a try ASAP!

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2017 Clave Boss 5k/10k & Christmas Convergence

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Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – https://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – https://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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Backblast for The Armory – 12-4-17

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9 PAX joined YHC this AM at The Armory for some KB fun.

WARMUP:

  • Mosey around the parking lot
  • 20 Side Straddle Hops
  • 5 burpees OYO
  • 15 merkins
  • 15 mountain climbers
  • 15 low slow squats

Mosey to the bells

THE MAIN THANG

We’ll do a series of exercises, and then mosey to the other side of the parking lot, do 5 burpees and mosey back.

  • Goblet Squats
  • Mosey + Burpees (5)
  • Plank rows
  • KB merkins right, left
  • Mosey + Burpees (5)
  • Curls right, curls left
  • Deadlift
  • Mosey + Burpees (5)
  • Shoulder press right, Shoulder press left
  • Lunge right, lunge left
  • Mosey + Burpees (5)
  • LBCs
  • Flutter
  • Protractor
  • Mosey + Burpees (5)
  • Goblet squats
  • Good mornings
  • Mosey + Burpees (5)
  • Skull crushers
  • Right arm press, left are press
  • Mosey + Burpees (5)
  • Flutter
  • Protractor + Skull crushers
  • Mosey + Burpees (5)
  • LBCs

COT

Announcements

  • thanks for Christmas Party donations
  • upcoming Christmas Convergence

Prayer requests

  • family/travel
  • friends with custody concerns

Out

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BLIMPS and DEUCES

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11 PAX gathered on a semi-chilly morning at the Ballroom to attempt to get a little bit better this morning.

The Warm Up:

Mosey to the Football field and circle up.

  • SSH x 20
  • Cherry Pickers x 15
  • MNC x 15
  • Windmills x 15
  • Mountain Climbers x 15
  • In plank stretching to include a bit of the downward dog, and honeymooners
  • Lastly, arm stretches to preview what was about to come…..

The Thang:

The PAX lined up on the Football Field Goal line in order to all prepare for a little journey on the BLIMP.  The BLIMP consists of a B exercise followed by a 20 yard run, then a L exercise followed by a 20 yard run, etc… until we spell the word BLIMP.  The exercises were as follows:

  • Burpees x 5 (Goal line)
  • Lunges x 10 (20 yd line)
  • Imperial Walkers x 15 (40 yd line)
  • Merkins x 20 (40 yd line)
  • Plankjacks x 25 (20 yd line)
  • Squats x 30 (Goal line)

Several 10 counts later, Rinse and repeat going the other way.

Since the mumble chatter was a bit muffled, the decision was made to mosey the long way, (via Indian Run) around the front of the school to the opposite side parking lot, where after a brief setting in via a 10 count or two, the Dirty Mac Deuce. The Deuce morning consisted of 4 sets of 3 exercises with a lap around the parking lot following each set.  Those 4, in cadence 12 count sets consisted of the following:

  • Set 1 – CDD, Monkey Humpers and LBC’s. Take a lap
  • Set 2 – Wide Arm Merkins, Sumo Squats, Flutters. Take a lap
  • Set 3 – Shoulder Taps, Lunges, Hello Dollys. Take a lap
  • Set 4 – Punch Merkins, Squats, Dying Cockroach. Take a lap

Since there was still a bit of time left, Rinse and repeat Set’s 1 and 2 then mosey back to COT for a couple sets of Mary.

We were all reminded to be thankful during this time of year as it can be a joyous time for many but for some, it is a time of struggle, despair, worry and strife.  We are all to think about and pray for those that are struggling, help where we can and live the true spirit of Christmas.  We must always remember that the importance of the season is not in the material gifts we exchange but in the gifts that have been given to us through our blessings, our families, our faith and in remembering that Jesus gave us all the ultimate gift of everlasting life.

This will be my last Q for some time as I am going on the IR next week for knee surgery.  Hope to be back and better than ever in a short 6 or so weeks.

As always, it is a blessing and a privilege to be able to experience the journey with this group of men.

V/R, M*A*S*H

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Apologies for no video name-o-rama, my  phone battery died as soon as it started recording. Zapped by the cold.

11 PAX showed up on a chilly Monday morning to get better while slinging some iron together.  I did my best to keep everything in cadence or single count to keep everyone together and unified.

Warm-up
  • Mosey Lap around the parking lot to warm up
  • SSH – 30 I.C.
  • Windmill – 10 I.C.
  • Little Baby Arm Circles – 30 I.C.
  • Arm stretches
  • deep hip stretch squat
  • Merkins on the bells – one hand on the bell at a time plus a diamond merkin in between. 5x of these
  • Mountain Climbers – 15 I.C.
  • Around the world with bell – 10 each direction
  • Lunge with bell passing under leg – 10 each leg
The Thang
  • Mosey to wall for a sit
    • while sitting on wall
      • 10 count with bell held out in front
      • 10 chest presses I.C.
  • Mosey to low wall
  • Curls – 10 each arm
  • Big Boy situps – 10
  • Squats – 10 I.C.
  • Run lap around islands
  • Tricep extensions – 10 I.C.
  • American Hammers – 10 I.C.
  • Calf Raises – 30 I.C.
  • Run lap around islands
  • Lawnmower Pulls – 10 each arm I.C.
  • V-Ups with Bells – 10
  • Step Ups – 10 each leg
  • Run lap around islands
  • Curls – 15 each arm
  • Big Boy situps – 15
  • Squats – 15 I.C.
  • Asked a PAX to share what’s going on in his life and a recent victory
  • Tricep extensions – 15 I.C.
  • American Hammers – 15 I.C.
  • Calf Raises – 30 I.C.
  • Asked Peabody to share where he got his name and what’s going on in his life
  • Lawnmower Pulls – 15 each arm I.C.
  • V-Ups with Bells – 15
  • Step Ups – 15 each leg
  • Asked Trucker where he got his name and what’s going on in his life
  • Mosey back to the COT
  • Shelf lifts – 10 each side I.C.
  • Hip flexor exercise – 10 repetitions of 5 movements

Great work and great mumblechatter today. It’s an honor and a privilege to lead. Thanks for the opportunity Assassin. See you brothers in the gloom soon!

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