21 gathered at Laces Out and Laces In – 8 and 13 respectively – to prove the theory that movement keeps one warm in chilly December temperatures.
YHC had promised site Q for months that I would take a Laces In Q and it was great to finally fulfill that with such a strong group of PAX and make it through with good fellowship, a little mumble chatter and 45 minutes (or an hour for the 8 runners) of getting a little better than we were the day before.
After a disclaimer and delegating the assumption of risk to all gathered, we moseyed to the FMHS Band parking lot for COP:
COP: Moroccan Night Clubs IC x 20, arm circles – forward and backward in varying quantities, SSH IC x 30, Merkins IC x 12, Windmills IC x 15
Mosey back to the Stadium entrance for Jacob’s Ladder. Since our workout was 12 days before Christmas, it only seemed fitting that the exercises add up to 12 instead of 11. YHC, therefore, modified the ladder, given the date on the calendar.
Burpees at the bottom – 11, 10, 9, 8, etc.
Lunge Walks uphill to the 2nd lightpole (crowd pleaser )
Carolina Dry Docks at the 2nd lightpole – 1, 2, 3, 4 and mosey back down
Mosey to the main parking lot for a little partner Dora
100 merkins total – Partner 1 starts, partner 2 does a roughly 120 yard shuttle run – switch until 100 is reached.
200 squats – Partner 1 starts, partner 2 runs, you get the idea
Had a plan for 300 as well, but YHC was compelled to call an audible at 5:57 (time ran short) to head back for a little ab work…..but just a little.
Boxcutters IC x 30, American Hammers IC x 15, and a body destroyer promptly executed at 5:59 AM.
There was much movement, a little chatter, varying amounts of sweat and a few comments in the days that followed relating to the amount of lunge walks – complimentary of course.
Announcements – Christmas Eve convergence – 12-24 at the Abyss – Palisades Park Elementary and Q source begins on Saturday 1-5-19.
Prayers for all traveling for the holidays.
Relatively new to leading workouts, it was great to see some #HIM’s who, years ago, were encouraging of this serial runner guy to get out of his comfort zone and go do something else. You each know who you are. Thank you.
My thanks to Lil’ E for the opportunity to lead. It was a privilege.
Life is not always how we thought nor visioned it would be. There are a lot of personal experiences YHC could pull from, but as I reflect back to our COT, who would have thought that we would have another mass shooting at a concert – less than 2 weeks after Pittsburgh’s??
*jump ahead to COT* As we circled up and voiced our praises and prayers (which I will list at the end), I mentioned the need to continue to pray for Pittsburgh and the need for all people – no matter what color, race, or religion – to just get along when one of the PAX mentioned that there was another mass shooting the night before. My heart sank. How? Why?
It doesn’t make sense. As I sat in my aunt & uncle’s house in Pittsburgh 2 Saturday’s ago watching the local coverage of the synagogue mass shooting, seeing my aunt’s face of shock, crying, confusion, I began to realize that we may never have it the way we vision. Forgive me for harping on this, but as some know, my extended family in Pittsburgh are Jewish. It was the most surreal experience knowing that my cousin and her husband live in Squirrel Hill, 3 blocks from the synagogue (luckily that was not their synagogue) and seeing the devastation. Unfortunately, for my cousin’s husband, unfortunate news arrived late Saturday night as 2 of the deceased were extended family members of his. Sunday, they televised a local memorial service where they had clergy from all religions speak. The message: we are all one community. This, this is the vision our GOD has for us all, not what we thought we needed, bought, nor material stuff we have, but to be true good stewards of our neighbors – Love one another. Forget color, race or religion, we are all one in this community and the vision for us all should be to make peace with everyone, live in a world without hate, terror, wrongful deaths….etc….
Now that I vented (my apologies), the morning started with a nice crisp cool morning. As PAX rolled in, all eyes turned to one of the last cars pulling in; a white Accord blasting hip-hop music, the driver head bobbing to the beat (thanks for the entertainment mixxmaster Flat Tire). This definitely got the PAX fired up. Plus 2 PAX were stupid or courageous (not sure which) to don rucks. After posting in Pittsburgh 2 weeks ago at the Point State Park AO, the Q that morning broke out a WO from one of our local AOs in Lake Norman – Sharknato. Ever since then, I thought, wow this would be a good one to lead next time I Q.
So after a mossy to the band field, we circled up and did COP. Yes YHC lead off with SSH’s, so I can now omit that from any future Qs. Each PAX would do 20 merkins & run a lap around the field, 20 squats & run the lap, 20 LBCs & run the lap, and 20 V ups & run the lap. Once that cycle was done, rinse and repeat until time for COT. Halfway through the AO, Pusher did a smart audible and relocated to the student parking lot since FMHS band members started to pull in to load up for their trip to Indy for the marching band nationals. We ended 5 mins early to do 5 minutes of mary.
COT prayers: Sir Topham Hat’s brother in-law who is a member of the Pittsburgh SWAT and was one of the first responder’s who had to witness the situation first hand, Frat Boy’s daughter in her upcoming cheer leading competition, MOAB’s need for children’s clothing for their 2 foster kids, and all the rest that I seem to have forgotten – sorry.
Thanks for the opportunity to lead this awesome group of #HIM
Circle up with runners and hit up the announcements
10/27 – Fastest 5k & F3 Soccer
12/1 – Fort Christmas Party
Prayers for Jwow travel and Double D nephew/family.
Spoke about all the hours in the day and if we are filling our heads with trash, trash will come out. It is in the form of negative outlook, pessimism, depression. Instead fill yourself with encouraging positive productive things and don’t feed off of the culture…..it only lies to us which leads to disappointment. Connect with Sky Q often and find out his plan for you and how to navigate this crazy life!!
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
Read Your Newsletter.
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:
