Mosey up Munn Street to the other side of the school.
A few warm up exercises in the parking lot.
Partner up for accountability and run the LARGE half circle stopping three times to do 10 burpees, 20 merkins, 40 lbcs at each stop.
The complaining..errr…mumblechatter started.
Nice soft grass was found on the lacrosse field along with 2 tires. Two groups lined up. One line ran carrying the smaller tire while the other line rolled the tractor tire the length of the field. The remaining Pax did a series of exercises until their turn.
Complaining.
A nice lil mosey o a wall for some sits and BTTW.
Another run and then 150 calf raises (50 regular/50 toes in/50 toes out)
Lots of complaining.
Ran back to COT for a quick round of Mary.
The End.
My message was short but hopefully is remembered when life happens – there is opportunity in change. Look for the good side and embrace what that can mean for you.
As always an honor to lead the men of The Fort, esp on the day we honored Dark Visor who passed away yesterday in Alpharetta at a workout.
It was an honor to be asked by Maximus to Q a Beyond Workout and after many days of juggling other commitments on the calendar, we ended up at Laces In. Thank you Lil’ E for allowing us to move in on your territory on this date. This Q was not that difficult to build as I have had plenty of time to work on it. Also, this BackBlast is a little different with the NMM at the beginning. The rest is below.
I had previously asked the PAX to warmup before the start time. However, just in case there were some who showed up cold, we did a quick warmup with 5 Burpees & 20 SSH’s in Cadence.
Let’s Go Beyond!
NMM
I Cor. 15:58 ‘Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.’
In the age of trains and cars, but before automatic crossing gates, the incidence of trains and cars intersecting at the railroad crossing often delivered disastrous results. Drivers of cars never seemed to see the train coming. The continued disruption with trains and cars brought forth the creation of the crossing guard position. The crossing guard was in a shack by the railroad crossing 24/7, with the train schedule, a lantern and the task of being on the road, at the crossing, waving a lantern to warn cars that a train was coming through.
One dark and stormy night, even with a crossing guard on duty, another tragic crash occurred. A lawsuit was filed by the aggrieved party (car). Who was at fault in this tragedy? Was it the car? Train? Crossing guard?
As the lawsuit proceeded in court, the judge begins his line of questioning to the crossing guard, “Were you there that night?”
Under oath the crossing guard replies, “Yes.”
Continuing with his line of questioning, the judge continues, “Did you have your train schedule?”
To which the crossing guard replies, “Yes.”
“Were you standing in the road at the appropriate time waving your lantern?” asks the judge.
“Yes,” replies the crossing guard.
The judge rules and finds in favor of the railroad, no damages and they were not liable for the tragedy. Upon leaving the courtroom, a spectator hears the crossing guard say, “Whew, sure am glad they didn’t ask whether the lamp was lit.” Moral to the story, don’t forget to ask if the lamp was lit. The judge asked the crossing guard all kinds of questions, but he did not ask the obvious, “Was the lamp lit?”
As we go through life, we are given many opportunities to ‘wave our lanterns’. Opportunities at home, at church, at work, in the community, etc. As a Christian, I can carry my Bible, act morally, share with my F3 brothers, those at work and in my home. I can attend church and participate in all sorts of ministries through the it and outside of it. However, if I do all of these things without my lamp being consistently lit, I do them in vain.
The verse from I Corinthians says we should always abound in the work of the Lord. It does not say, when you are at work, abound; or when you are at a workout, abound; at church, abound. It says ALWAYS.
This is something I think about regularly. It is easy for me to be joyful with my F3 brothers, those at my church, and even those at work. It is also easy to discuss salvation and what it means to me.
However, I am not as consistent when it comes to my own home. We get on a good roll, but it always seems that busyness and life takes over, and the first thing that is affected is my joyfulness at home and good discussions on our faith. So, as I start each day, I ask God to grant me a day where I can be a light for him no matter where I am at or who I face, especially at home. I have to request this because I know I need his help.
Are you waving a lantern that is not lit today? Is your lamp lit in most places, but not in some? Where do you need to ask for help from God and your F3 brothers to help you keep your lamp lit consistently?
Always abound in the work of the Lord, and your work will not be in vain. Make sure you are not just waving your lantern. Make sure your lamp is consistently lit.
WARMUP
See above.
THE THANG
After the warmup YHC requested that the PAX perform 5 burpees. From that point to the end of the WO we performed 5 burpees at the beginning of each round of exercises and at the end, with the exception of a few.
We quickly moseyed over the the large parking lot where I requested that the PAX circle up and perform the following in cadence: Merkins, CDD’s, Alternating Lunges, and V-Ups.
We took another quick mosey another parking lot where we performed Wide Arm Merkins, Pike Presses, Low Slow Squats, and American Hammers.
We took another quick mosey another parking lot where we performed Diamond Merkins, Dips, Low Slow Jump Squats, and LBC’s.
We took another quick mosey another to the front of the stadium we performed Hand Release Merkins, CDD’s, Alternating Jump Lunges, & Big Boy SitUps.
Then we took a mosey over to the Stadium and a small wall where we performed: Irkins, Dips, Step-Ups, & Derkins.
Then we took a mosey back to the COT for some blast off merkins, squats, and big boy sit-ups while I discussed the NMM.
The burpees were the constant in everything and if I forgot them, the PAX reminded me we didn’t perform them. As we went through the workout and I had some time, which was limited, I spoke about the NMM while doing planks or Al Gore’s. The completion came at the end.
ANNOUNCEMENTS
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Hurricane Florence Relief Efforts-Watch Twitter.
Sept. 29-6-Yr. Birthday Convergence at The Fort-0600.
Oct. 13-Poverty Simulation-0900-1200/First Baptist Church Fort Mill.
With a call for “on me,” YHC sprinted erratically and planked up waiting on the PAX. Once all the PAX had planked up, the call for “on me” was immediately repeated and followed by another erratic sprint. Repeated this sequence a few times until the mumble chatter began.
Planked up and discussed how we respond when our expectations (mosey–>circle up–>cadence exercises, etc.) are challenged or directly defied.
The Thang (see photo w/ working thoughts as well)
Exercises:
Burpees, Merkins, LBCs, Squats, Carolina Dry Docks, American Hammers, Mountain Climbers, People’s Chair+Moroccan Night Club
As the exercises became predictable in count and repetition, YHC challenged the PAX to notice if the consistency and expectation made the workout any easier. How does our response change knowing or not knowing every detail of what lies in the 43 feet ahead? How is that response helpful, hurtful, instructive, or destructive.
Added 5 more burpees at COT for what was initially suggested as hitting 60 burpees. Upon further review it was only 45. #1000burpees in September for Double D’s fundraiser supporting Let Me Run.
NMM:
This workout was inspired by a backblast from Lake Norman: https://f3lakenorman.com/backblast/a-good-f3-workout in an effort to keep the PAX together and create opportunities for as much 2nd F and 1st F. Personally I find it amazing in my own life that I’ll show up at 5:15am and do whatever the Q (F3 makes no representations with regard to the skill level of workout leaders) has in mind (or makes up in that moment) without a problem. But if something goes awry during my workday or home life, my emotions and specifically my patience seems immediately depleted. As we work to grow and train physically, it is important to remember the DRP (Daily Red Pill: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith) includes our spiritual, emotional and mental health as well.
If any PAX know the Professor in Lake Norman, please relay to him YHC’s appreciation of his Back Blast.
Announcements:
Invergence 9/21
Additional runner need for relay: see Hasselhoff
Woke up this morning to a cool breeze which helped me forget the stiffness I felt from my first post the day before at Clydesdale’s. 13 PAX showed up for the party and ready to work.
Disclaimer and off we went
Warm-ups
Mosey to large parking where we lined up at the closest curb. Facing the field, we started with Side-shuffles. Proceeded down to the light post and returned facing the opposite way. Then it was time for some carioca down, toy soldiers back, followed by some knee to chest walks.
Mosey to center of parking lot and circle up:
Windmill x15
Low-slow squat- x15
Shoulder claps- x30
Moroccan night club- x40
Happy Jacks (Bonsai’s favorite FYI)- 5 rounds – 5 SSH/2 squat jumps for each
Mountain Climbers- x15
Honeymooner into Downward Dog- repeat x1
Mosey to the parking lot towards the back near the football practice fields for some Light post work. Not exactly 4 -corners so I had to audible.
The Thang:
Partner-up- size did not matter. Each of the 4 light posts had 3 rounds of exercises on it. Between each exercise, PAX were to either sprint or bear crawl to the next light post, depending on distance. The 2 LP with the further distance carried a sprint, and the smaller ones the bear crawl. 2nd round of short distances carried a walk lunge, with the third alternating between bear crawls and walking lunges respectively.
Light Post 1
Merkins- x20
Burpees- x10
Wide-arm Merkins- x15
Light Post 2
Jump squats x10
Low slow x10
Calf raises x40
Light Post 3
Mountain Climbers x15
Plank Jacks x20
Ski Jumps x15
Light Post 4
LBC x30
Reverse Crunches x20
American Hammers x25 (cadence)
Once completed, PAX met in the middle for a short talk on “Presence.” I find this word to be one of the most relevant in our time as parents. Take the time each day, even if it is just 5 min. to talk to your M’s and your 2.0’s. Recommended “Strong Fathers, Strong Daughters” again to the PAX as a great book for insight into your daughter’s development (Thanks again Pusher for the first Rec). PAX broke the circle and mosey to the next stop, small parking lot in the back.
Next up- a round of 7’s
PAX lined up on one of the lot and started with 1 dip. Bear crawl to the other side and complete 6 CDD. Run backwards to the starting spot and complete 2 dips. Continue this pattern until the PAX reach 6 dips and 1 CDD.
Unfortunately, I had to skip the pull-up work due to time. Next up was a mosey over to the wall at the school. Wall sits for a 10 second count for each of the 13 PAX. Recover for a ten count and then up for a little Ballz to the Walls. 20 count, recover for 10, and then up again. Recover.
Mosey back towards COT, stopping in the connection sidewalk between the two parking lots. Quick circle up for some SSH x 40. Mosey back towards COT to the curb where it all started at the far end of the lot. Line up and turn around facing the school. With 3 minutes to go, what better way to complete a strong finish then a round of suicides. Everyone pushed hard to the end. Mosey back to COT.
Quick round of Hello Dolly.
Announcements- read your newsletter
Prayers:
Teachers
M’s
Patience
Strength for our 2.0’s
Thanks Olaf for taking us out and Lil E for the opportunity!
Thanks PAX for the support and showing up for the party.
141 Men came to show the Respectable**CSPAN** some Respect!!
He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.
I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.
Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:
24 Strong #HIMs braved the humid Fort Mill air for a beat down at Thursday staple Laces IN/Laces OUT.
Funhouse was Q for Laces OUT and decided to take his marry band of yoggers (soft J) around the track and either whistle at them or tell them to take a break. I don’t get it either – you have to ask him I guess.
YHC took the rest of the Pax for a little Field Work. Here’s the thang:
Dynamic Warm-Up:
High Knees, Butt Kickers, Slide L/Slide R, Toy Soldiers, Dipping Birds, WWL’s (power skips – trademark), Knee to Chest, Long Strides, Shoulder Rotations.
There. You’re warm.
Mosey to midfield for Partner Yo-Yo’s. Partner 1 runs 50 yard to goal line and back while Partner 2 does exercise. Then Flap Jack.
Merkins x 3
Squats x 3
Flutters x 3
Mosey to the goal line for Tandem Bear Crawls. New Partner 1 bear crawls 10 yards then Partner 2 bear crawls 10 yards and continue that to other goal line. You read that right – 100 YARDS!!!
Let’s try something similar. New Partner – same thing (kinda) – CRAWL BEARS this time.
Omaha after 50-yards. That was a dumb idea.
Mosey to the corner for the confusing part of the workout. Cross Field Up-Downs with an Accountability Partner. Cross field every 20 yards then do 5 up-downs and stay with your partner.
Yeah – that was awful. Another dumb idea.
Give me a 10-count on that one CSPAN!
Next we line up on the goal line for some Matriculating Rugby Sprints down the field. Hank Stram would be proud. Did you know that “Matriculate” doesn’t even mean “move” or “progress”?!?! What the hell, Hank?!
And yes – YHC LIED when posting to the Twitter machine that they would not be featured. Start a class action.
We finished with 8 MOM. Yes EIGHT because I was all out of ideas and breath.
Mosey to COT.
Great time out there with everyone – it had been a while. Always thankful for these men of F3 and the accountability they provide.
Going to be very sad to see CSPAN leave us for Philly but looking forward to the first time we post together in the City of Brotherly Love. #F3PhillyRising Godspeed young man and thank you for everything you’ve taught me over the years! Greatly appreciated.
10 Pax for Laces In (and a HAN SOLO runner) settled into what has become a summer tradition. A pure suckfest of constant battering, no let up and U vs U.
The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile. today was shorter but will adjust next week. Each week PAX (and returning PAX) work to better their accomplishments down the board.
Got this work out from F3 Raleigh and brought to The Fort in summer of 2014. At the time it was the toughest workout in the region and true #snotwoggler. Since, our collective fitness level is up and PAX are constantly pushing themselves- there have been and are as hard or harder workouts but this badboy holds its own. There was debate today as to the hardest part of the workout- getting through the physical and mental strain of opening with 100 straight burpees or everything else that follows once you have done them. Either side of the fence you are on, there is no doubt you can pull huge accomplishment for your day as bit by bit you have completed a huge task by breaking into smaller ones. Staying “in it” is the challenge. “Trying” is the challenge. “Stepping into the arena” is the challenge. Embrace the suck and come out on the other side. I hope I see the same guys there next week ready to push past week 1 results. Additionally I want to see PAX join for week 2 that have both done it before and those that have never. See you in the Gloom.
This morning 9 Pax woke up and chose to do the harder thing. It’s not like they didn’t know what was coming (they did). It’s not like they had never done this before (most had). They just chose to get better.
PAINtheon Games was born out of doing something stupid (see: CSAUP) to celebrate the anniversary of Pantheon. We then decided annually wasn’t enough and we hold the “half anniversary” at the Coop (I digress). So Pax showed up to celebrate the 3 year anniversary of Pantheon. This is how it went down…
Warmup: SSH, Windmills and Mountain Climbers
Mosey to front of school. PAINtheon games begin:
2 Minute AMRAP Merkins
2 Minute AMRAP Sit-ups
2 Minute AMRAP Burpees
100 Yard “Bear Crawl” Dash
1 Mile AYG
Timed BTTW (as long as you can hold it)
Timed 6” Hold (as long as you can hold it)
Burpee Chase (Race the Carpool Lane .33 mile and do 5 Burpees at each corner 20 total)
Scores are listed below:
PAX Name
Merkins
Sit-Ups
Burpees
100 Yd BC Dash
1 Mile
BTTW Time
6 Inch Time
Burpee Chase
Never Never
35
55
28
2:11
8:50
0:50
0:45
4:10
Sugar Daddy
68
72
28
1:29
7:06
1:03
1:00
2:35
Olaf
52
61
28
1:14
7:30
2:03
0:57
3:34
Wild Thing
67
49
31
1:19
8:06
0:44
0:52
3:38
Bolt
74
69
37
1:17
6:44
2:10
1:00
3:33
BMT
45
52
25
1:29
8:22
0:40
1:10
2:35
Fishsticks
82
58
30
2:05
7:00
0:55
0:55
3:17
Atlas
85
70
30
1:40
7:22
1:02
1:30
3:25
Cornhole
50
50
25
2:09
9:10
1:00
1:00
4:16
NMM:
Huge Tclaps to the Pax that showed up. They really got after it and didn’t hold back. I apologize to the Pax from PAINtheon 2.5 at the Coop, the time I didn’t post the scores. I will look for them and see if I can get it out in a BB (no promises). I’m inspired by the guys I see in the gloom. We’re all just ordinary guys doing some pretty extraordinary things before 6 AM (thanks for pointing that out Anchorman). Keep getting better.
Prayers and Praise: Did the #oldschool CSPAN round the horn #praise&prayers
Announcements: H&C this weekend, Sweati in July, Read your newsletter
