14 HIM came to get better this warm, gloomy Tuesday morning, with T Claps to Sugar Daddy for bringing out FNG (Tin Cup). YHC – Fogerty completed the Principles of F3 with the group, disclaimer completed, time to Mosey.
Warmup : Slow Mosey, Butt-Kickers, High Knees :
Circle Up: IC : 20 SSH, 15 Imperial Walkers, 15 Mtn. Climbers, 15 Hillbilly Walkers, 15 Merkins, 20 Moroccan Nightclubs, 2 Burpees, 10 Windmills, Mosey across lot for 4 Corners.
Today’s workout is all about Fellowship, Proper Form and Accountability (IC). Goal is to complete all exercises in a group format: In Cadence : Pax take turns leading each group.
The Thang, Part 1 : Four Corners ( used the 4 Basketball courts to guide the Pax ) : Split into 2 Groups ( Complete Each Exercise as a Group: In Cadence ): rotate until all Corners completed:
Momentarily contemplated a Rinse and Repeat, but decided to head over for Part 2 in the gloom and discuss the Theme of the Month “Vulnerability” : God has a Plan for all of us, no matter the set backs you encounter (or blessings), share these times and life events with your Brothers and get better. Be Vulnerable to be set free. In our moments of Vulnerability, we share and create incredible moments. Today we were challenged to take TIME : Specifically, Make TIME, Take TIME for your Kids, the only thing our 2.0’s want is “your” TIME : ( Time to play, time to read, Just your TIME) : Time to Mosey for Part 2:
The Thang, Part 2 : “Climb the Ladder” ( 5 / 10 / 15 Reps ) : Each rung on the ladder
5 reps first rung, mosey to 2nd rung, 5 reps, back to first rung : 10 reps first rung, 10 reps 2nd rung: back to first rung, 15 reps 1st rung, 15 reps 2nd rung : Rinse and Repeat adding Rung(s).
1st Rung : Squats ( bear crawl to 2nd Rung : Crab walk Back to 1st Rung)
2nd Rung : Merkins ( Planned modify : Mosey between each Rung )
3rd Rung : Plank Jacks
4th Rung : LBCs
5th Rung : Burpees ( Last Rung – modified Rinse and Repeat to 5 /10 reps – watching clock)
Mosey Back for 5 mins of Mary :
COT : FNG ( Tin-Cup was anointed – Welcome ) : Announcements, Prayers and Praises led us to a perfect closure for a Tuesday workout in the Gloom.
Very Blessed to be part of F3 and specifically THE FORT: Blessed to get better each day with all the Pax of The FORT: Thank you to Jekyll for the opportunity to Q :
8 HIMs reported to the Armory this morning in what YHC is calling the best morning in SC he’s experienced to date. Everyone had sleeves with a couple polar bears showing some leg.
We started with the warmup. Very literally…
Low slow squat x15
Morraccan night club x15
Annie (plank arm rotations) x10 each arm x2
Merkins x10
Then everyone paired up and took turns with the following exercise sets. The first two sets were executed with one partner doing the counted exercise while the other did the non-tallied until the partner was done, then switch. We made it through two and 3/4 rounds. Between each set there were two “keep warm” exercises. And at the end the two rounds, some Shoalin mental positions were administrated. It sounds complex…
The standard rounds are below. Anything done with one hand counted once for every left and right together. The non-counter was encouraged to encourage the counter. This may not have been verbal.
Wood choppers x10
KB swings
Curls x10
Squats
Shoulder press x10
Snatch x10
Tricep Extensions x15
Upright rows x15
To “keep warm” we did the following between each set
Round one:
Goofballs x10
Morraccan night clubs x10
Round two
Flutter x10
LBC x10
Only done between set 1&2 of the 3rd round so we could hit the 3rd set.
Cherry Pickers
Windmill
Shaolin secrets revealed…
Forward stance x30 seconds on each leg bent 90°
Bent leg arm – elbow high, fingertips at the temple, palm facing out with the thumb down
Straight leg arm – Parallel with straight leg, fingertips pointed to the sky
Looking over the shoulder of the straight leg at the fingertips
Tea stance
Standing straight up, step one leg in front of the other an sink down
The front leg holds 80-90% of the weight
Rear knee is by the front foot, trying to keep it 1″ from the ground
Arms are out with hands in tiger claw
Bounce x25 while clenching hands together
With a couple minutes left it was time for some stretching.
Cherry pickers x10
Windmills x10
With legs as far apart as possible, do some “circular” pushups on fingertips. Rocking back on the legs (this forces the hips to open up) on the way down, and over the fingertips on the way back up. x10
Right and left forward split (or as low as one can go) and hold.
We closed with COT. Announcements were announced and prayers were offered. 8 HIMs became a bit better.
September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.
Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!
Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,
Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.
YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded
The Thang:
Wegmans for COP
Mosey down path out to grass
Circle up and some traditional and not so traditional exercise moves.
We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
Horm Blows
Funhouse on Q
Mosey to the hill for Jacobs ladder
Burpees
Squats
Some mary to fill time
Horn Blows
Jwow on Q
Mosey to top of hill for partner work
step ups/lunge walk up and down hill
squat jumps/lunge walk up and down hill
Plank hand slap with partner
Horn Blow
Twister on Q
Mosey to tree line
Army Crawl to tree /SSHs
Sprint to tree/Merkins
Army Crawl to Tree/SSHs
Sprint to tree/merkins
2 rounds
Run Path until Horm
Horn Blows
FLUX on Q
Mosey back to hill
6s – do following 6 times
bear crawl up hill
diamond merkins
bear crawl back down hill
Some filler in there of something aweful
Horn Blows
Assassin On Q
Mosey to play grownd
Dips
Derkins
Burpees
multiple rounds with running around the playground until…..
Horn Blows
The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.
I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???
Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.
I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??
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.
Disclaimer-
Mosey to football field 400 meters around track dynamic movements.
Mosey 400 meters around track at your pace (U vs. U)
Line up on the side lines count off by 2s
While P1 does exercise P2 sprints sideline to sideline.
E1- squats, merkins, American hammers
E2- bomb jacks, CDDs, flutter kicks
E3- jumping lunges, overhead presses, rosalitta
E4- squat to calf raise, hand release merkins, box cutters
Move to goal line- Lunge walk to five yard line do 1 burpee keep going to other end zone 1 burpee every 5 yards.
At other end 13 burpees OYO.
Bear crawl to the 50 yard line.
Mosey to benches 15 dips while partner planks, 10 dips, 5 dips.
Run 400 meters.
Mosey to pull up bars 5,4,3,2,1 while partner does Balls to wall.
COT.
Remember People willing to give all for you. Give you family and friends the best of you.
Prayers- Jobs, families, those in hurricanes path
Announcements- Invergence, reading in Paradise community
47 pax of TheFort posted this morning to show support for #HIM Rooney, who is moving to Seattle. Rooney has not only impacted his brothers in F3, but many of our kids through his tremendous servant leadership as a principal in our school system. There is no doubt he will be missed here, but that sadness is somewhat offset by the knowledge that he’ll be positively impacting families out west.
In anticipation (accurately) of a large crowd, it was decided the launch point and COT would be the Empire Pizza parking lot behind Chick-fil-a. CakeBoss opened up with a few words about Rooney, then handed off to YHC. We started with 25 side straddle hops, then moseyed up around Chick-fil-a (to pick up any twitterless pax that didn’t get the message). We landed back at a parking lot near our launch point.
Warmup-O-Rama
Windmills (10)
Hillbilly Walkers (15)
CDDs (20)
Flutters (20)
Chopsticks (20)
Seal Jacks (20)
Mosey to parking lot in front of Lowe’s where a few cones had been set-up. Pax asked to partner up and told we’d be doing a Dora 1-2-3. This was the same exercise Rooney had done during his VQ, which I had the privilege of posting to (was my 3rd post, I believe) at WEP back in November of 2014. The turn-around point for the running was about 50 yards.
100 Merkins
200 LBCs
300 Squats
After a 10 count, we moseyed to the parking lot on the west side of Lowe’s. Cones were set up there for some “4 Corners” action. Each cone had two exercises listed for each round. Pax were instruction to alternate between the 2 exercises for the appropriate round (to 10 reps of each exercise). They were told to move to the next cone when the group at the previous cone reached them. No count-off by 4s done…pax could just pick a cone to be their starting point (lazy pax like YHC took the closest cone). Here were the exercises:
We got through 3 rounds before time ran out and we headed back to COT
Naked Man Moleskin
After the workout, a couple dozen men gathered at Chick-fil-a to share with Rooney how he has impacted us (except for Dark Helmet, who served as a one-man roasting machine). It was beyond evident that Rooney had a deep impact on many men, their kids, and their family, as a brother and a principal. Rooney is an inspiring individual, and his courage to respond to God calling him across the country will undoubtedly also be an inspiration to those wondering if they should act on words from the Sky-Q.
Rooney, you have been an amazing example of “giving it away” everyday here in Fort Mill. And now we have to let you give it away to another community (on the west coast, no less!). But one thing is for sure: the world is a better place because of who you are and what you do. No man, student, or family is left behind, nor are they left where you find them. Strong work, brother. Strong work.
Cobains for the late BB, but wanted to make sure that YHC got it out in the ether. First off, thanks to Maximus for the Q. When asked to Q Beyond, it does bring with it a deep message or at least reflection for the Q, and hopefully, YHC did Beyond a service by bringing an impactful message to the PAX. 14 of us descended upon Block Party in near perfect conditions for a message on Perseverance. We started as usual gathered around the entrance to WEP and had plenty of 2nd F prior to the WO.
Read the definition of Persistence and asked the PAX to think of a situation in their life where they had to persevere.
noun 1. steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement. 2. Theology. continuance in a state of grace to the end, leading to eternal salvation.
With that, we were off with a mosey to left along the path until we came upon the hill towards the back of WEP. We circled up for a nice warm up. Warm up consisted of some usual merkins, planks, peter parkers, mountain climbers, parker peters, CDDs, squats, and windmills…probably not in that order.
Next up, with the hill looking unused and lonely, we had to make sure she felt appreciated. So the PAX lined up and we did elevens of Burpees and Squats with a run up the hill in between. That was a little longer than projected on the wienke, so modifed the next set to sevens of Merkins and Bombjacks with a bearcrawl up and a backward bearcrawl on the way down.
James 1:12
12 Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.
Mosied to the playground. Partnered up.
Partner 1 did pull ups / Partner 2 ran the loop and flapjacked. We did this with chin ups next, then toes to bar, then knees to elbow.
Perspective – Think about whether we are standing still or in motion. We are moving at about 1000 MPH compared to the earth center, or 67kMPH from the sun’s perspective. We are not standing still, even if we feel like we are. We are heading in a direction even if we feel like we are standing still, that may face obstacles, but with perseverance and our brotherhood within F3, we can and will overcome the challenges that we each face.
Still partnered up, 20 partner Merkins.
20 Seal Sit Ups
5 Junk yard dogs.
Mosey back to COT.
Proverbs 3:5-6
5 Trust in the LORD with all your heart and lean not on your own understanding;
6in all your ways submit to him, and he will make your paths straight.
COT.
Prayers for family, CSPANs new adventure, prayers for courage.
On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.
For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.
Station 1 – Jiffy:
He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.
5 Burpees OYO
Straight suicides
Lunge walk, 10 squats at each cone
Bear crawl, 10 merkins at each cone
15 American Hammers in cadence
Suicides with 3 Bomb Jacks at each cone
Broad jump to each cone, 5 lunges each leg
Crab walk, 5 diamond merkins at each cone
15 LBC’s in cadence
Station 2 – Deacon:
Find a partner
One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).
Partner Drills (Round 1) – Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
Partner Drills (Round 2 if time permits) – Partner Wheel Barrels to each side of the parking lot (2x for 2 rounds), Partner Ski Jumps (15x for 2 rounds)
Station 3 – Homebrew:
4 Corners and Burpee Roll
PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.
Corner 1
40 SSH
40 Plank Jacks
40 Mountain Climbers
20 Crab Cakes
Corner 2
15 Merkins
30 CDD
15 Wide Arm Merkins
5 Kraken Burpees
Corner 3
10 Donkey Kicks
50 Calf Raises
40 Monkey Humpers
20 Lunges
Corner 4
10 Big Boy Situps
20 Hello Dollys
30 Dying Cockroaches (double count)
10 Boxcutters
There were prayer requests for family, school returning and those with health needs.
15 came out on this mild morning, not knowing what they would be doing. The point is, they got out of bed and came anyway. There were no FNG’s (although there was a Kotter – Dog Pound, welcome back!) so I gave the abbreviated disclaimer and off we went.
Mosey down to the lot in front of Empire Pizza and circled up for the following warmup:
SSH’s
Cherry Pickers
Imperial Walkers
Moroccan Night Clubs
and Windmills
We moseyed a short distance to the lot in front of the Indian restaurant for the Thang…and what do you know, there was a white board with a bunch of things written on it.
I had called out on Twitter that this would be a moderate workout, and to some it was, yet to others it required a little more effort. Either way, we were here, and this is what we were doing!
First thing we partnered up. Each partner was to do the full amount of the exercises, but they were to hold each other accountable and drive to the end together. If your group finished, you went to another group that was still going and joined in wherever they are. Then when that group finished you joined up with another…and so on until we all finished together! Here were the exercises done:
50 Bombjacks (Single Count)
50 Carolina Dry Docks (in cadence)
50 LBC’s (in cadence)
50 Monkey Humpers (in cadence)
50 Squats (in cadence)
50 Merkins (in cadence)
50 Calf Raises (in cadence)
50 SSH’s (in cadence)
50 Reverse Crunches (in cadence)
So, as we wrapped up, everyone had completed a minimum of 850 reps of these various exercises, and those that finished earlier than others kept adding to those totals.
We finished up with a bit of Broga, and a slow mosey back up to COT where we shared a couple stories on what IMPACT we saw this past week.
Was this moderate? You tell me. Was it hard, absolutely (evident by all the complaining). The point is that if we were doing this on our own, we most likely would have quit or cut corners at some point throughout the workout. But we weren’t alone, we had our partner holding us accountable. Take that same concept and apply it to Whetstone. That is EXACTLY what we are doing when we commit to having a Whetstone partner (in my case, Destiny). We hold each other accountable for day in and day out mundane tasks…we encourage each other when things go sideways…but…we do all this TOGETHER!
If you do not currently have a Whetstone partner, I seriously urge you to pray about it, and consider joining up for the program!
At a minimum, check in with a Brother throughout the week to see how they are doing, and be willing to be transparent and honest if someone reaches out to you! Remember, WE are not worthy to judge others…but WE are called to lift each other up!
28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28
“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8
61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!
The Thang:
Ruckers when their separate way with Cobra Kai at the helm
Runners went looking for golf balls at FMGC with Pusher at the point
The rest of us followed YHC for a boot-camp with 40 or so of our brothers
Mosey down path, across the field out towards 160 for COP
All exercises were to 11 count for the 11 heading to Colombia
Plank
SSHs
Squat
Merkins
MOracan Night Clubs
Sumo Squat
Wide Arm Merkins
LBCs
Peter Parkers
Rosalitas
Imperial Walkers
Mosey to playground
Ladder work
Do exercise with designated reps, take a lap, add next exercise, take a lap…..
# of REPS
Exercise
COLOMBIA PAX MEMBER
TOTAL REPS
1
Merkin
Bonsai
11
2
LBC
Bubba
20
3
Squat
Cake Boss
27
Here from PAX on their WHY
4
Burpee
Crawdaddy
32
5
Inch Worm Merkins
Elvis
35
6
Sumo Squat
Fire Marshal Bill
36
Here from PAX on their WHY
7
Bombjacks
Flat Tire
35
8
Overhead Clap
Italian Job
32
9
Leg Raises
Mr Bill
27
Here from PAX on their WHY
10
Lunge Hops
Sir Topham Hat
20
11
Donkey Kicks
Trucker
11
Right up against time we finished
COT
We had 3 FNGs, Love Handles, Arrowhead and Homer
CSPAN prayed us out an prayed over the whole team
YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.
