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.
Always an Honor to Q. To be able to push men Beyond their comfort zone. To teach and be tought. America has given me freedoms that most of the world can not even fathom. Freedom has been given to us all by the selfless acts of men and women willing to give themselves up so that we can live like other country.
We started with a disclaimer. Let all know who I was and checked to see if we had any FNGs. None present so made amentsl mental note to self that I need to work harder on bringingthis gift to other men in my reach. We took off with slow mosey that led into some dynamic movements Stopped for Pledge of Allegiance and then circled up. We warmed up to the acronym FREEDOM (Flutter kicks, Rosalita, empty wheelbarrow, Everests, donkey kicks, outlaws, and Mtn. Climbers) we than did 17 Merkins in cadence followed by 76 SSHs in cadence.
We moseydto drop off in front of school did the next 5 exercises followed by sprint Squat jumps, merkins, bomb jacks, CDDs, burppees 10 of each.
Mosey to small car circle. Get into discussion on true freedom and that is through Jesy=us CHrist. Q had found verses in bible that talked about freedom through him and matched it up with some good exercises. Fastest each round would get to read next verse. Here they are if you want to li=ook them up.Romans *:16- 10 jumpsquats. john 8:32 burpees- 1 peter 2:16-17- 10 grave diggers each side, 1 cort. 6:12 10 jumping lunges, 1 cort. 9:19 10 tony hawk burpees, Acts 13:39 10 bomb jacks, 2 cort. 3:17 15 squats, Psalm 119:45 20 CDDs, romans 6:6-7 20 merkins, gal. 5:1 10 hand release merkins, Gal. 5:13 20 Monkey Humpers, Psalm 118:5 20 flutter kicks. COT. Prayers, and Praises.
Thank You was an Honor.
Beyond Workout & The Ranch joined up to discuss and experience Creativity in leadership through the lens of F3 – Fitness, Fellowship, and Faith.
As I spent time preparing for this Beyond workout, a lot of what I planned to cover resonated pretty heavily with me.
I asked 3 things of the PAX: (1) challenge yourself (2) encourage one another (3) engage in the workout/discussions and begin responding to the challenges in the days and weeks to come.
Started with dynamic warm-ups: a combination of mosey, toy soldiers, knees to chest, ankle toward chest, karaoke.
The Thang:
Mosey to first location at the end line of soccer field in front of Springfield Elementary School. Talked about part 1 of 3 things that I believe is necessary to achieve creativity in leadership: Get out of your comfort zone, leading from the front and when more appropriate partnering, delegating and/or supporting.
There’s the adage “don’t Q it if you can’t do it”. In every workout I Q I try to push myself and the PAX outside of the comfort zone, because the biggest gains come from being challenged. There is a guy I’ll refer to as Geronimo, who once said “if you want to run faster, you have to practice running faster.” This can be applied to many facets of your life – whether talking about actually running faster or getting stronger or if you want to be a “better” husband, father, friend, employee, saver, giver, fill in the blank. Get out in front of it (outside the comfort zone) and hallenge yourself. All f that being said, there are enevitably things that are not my/your strengths or are the strengths of others – where it s doesn’t make sense to lead from the front. In these situations, Partner, delegate and/or support those around us that have those strengths. It could be the PAX to our left/right or our M, a Whetstone partner…again fill in the blank. We are all HIM, but we can’t do everything ourselves. Remember that 1 grain of sand doesn’t make a beach. Challenge: Think of the impact we can make when we both lead from the front and (when more appropriate) partner, delegate and/or support those around us.
exercise group 1: First, from the end line, lead from the front in a soccer field length sprint (if your not in the front or are the 6, make sure you challenge yourself). Down and back 3 times. Next, on the sideline, partner-up and support someone by carrying them across the field. Alternate back and forth 3 times.
Mosey to second location at the bottom of the hill at the bus loop in front of Springfield Middle School. Talked about part 2 of 3 in achieving creativity in leadership: always look for opportunities to set yourself apart.
When I took the reins at Varsity, we had plenty of bootcamps and I was reluctant to Q “another bootcamp” – it was winter, attendance was very low, and frankly there was talk of consolidating the AO. I knew that for it to remain on its own, it needed to stand apart from other workouts, which resukted in choosing the HIIT workout format. The AO went from many weeks of myself and maybe 1 or 2 others to consistently 10-15 PAX. I believe that the uniqueness of the AO and the willingness to try something new outside of the comfort zone is what drew the PAX. Challenge: Think about what it means to start ourselves apart in how we interact with those within our spheres of influence – out Ms, 2.0s, coworkers. Light always frowns out darkness.
exercise group 2: The PAX we’re split into two groups with group 1 running the bus loop while group 2 performed a modified Jacobs ladder of 3 burpees at the top of the hill and 3 v-ups at the bottom until the first group returned. Switcharoo. Rinse and repeat until each group ran the bus loop 3 times.
Mosey to the third location at the back entrance to the middle school. Talked about part 3 of 3 in how to achieve creativity in leadership: don’t be predictable.
I was a runner pre-F3. In fact, that’s is what drove me to F3 (a story for another time). When I was asked to Q my first kettlebell workout, my natural inclination was to run with the bell. There have been many iterations of that since – bells, blocks, rocks, flat ground, hills. My goal is to alway challenge myself and the PAX in ways we may have not been challenged before. There are reasons why there are different variations on the merkin or squat! Not to mention I get bored doing he same thing over and over. Challenge: think about he areas of your life where you are predictable – your relationship with you M or 2.0s or how you exercise your faith – what are some ways to break out of that comfort zone and be less predictable?
exercise group 3: 3 LEGIT reps of each – Merkins, Squats, Diamond Merkins, Sumo Squats, Wide Arm Merkins, Alternating Solit Squats, Hand Release Merkins, Pistol Squats.
Running out of time, bear crawl to the straight away and then mosey back to COT.
24 PAX gathered in the gloom. The summer numbers bump is upon us. Can we stick with it when it is 10° again??
The Thang: Lots of mixed (non-4) counts
Mosey around the main parking lot covering as much ground there as possible in a zigzag pattern. Alternating High Knees, Butt Kickers, and Karaoke.
Mosey to the band practice lot
SSH x30
1 Burpee
Windmill x10
2 Burpees
Imperial Walker x15
3 Burpees
Hillbilly Walker x15
4 Burpees
LSS x15
5 Burpees
(It took until the Hillbilly Walkers for Longshanks to realize I was copying one of his warmups. Imitation is the highest form of flattery…..why fix it if it ain’t broken?)
Mosey to traffic circle COP
Alternating:
Down Dog and Honeymooner
Plank
Shoulder Taps x10
Yogi Squats
Mosey to Pull Up Bars at ROTC Building
Split into groups of 3s (CSPAN made a French joke and the PAX did 9 Burpees in cadence)
Rotate partners through Derkins, Pull ups, and Wall Sits. Called up and down for each exercises. Did about 6 slow pull ups per PAC.
Mosey to Elementary School parking lot
Partner up for alternating Mike Tysons and Bear Crawls from island to island through the parking lot.
Mosey back towards COT with a lap around the basketball court.
At COT:
Around the Worlds (12 count lunges) x6
Flutters x15
LBC x15
Catalina Wine Mixer x2 (hit 6 o’clock)
NMM:
As PAX, we regularly challenge ourselves physically in the gloom. Leaving the comfort of the fart sack to push ourselves and get better. But how often do we challenge ourselves mentally, emotionally, or spiritually. Often with these challenges we don’t have to wake up and head to the gloom; they come our way without us seeking.
How do we respond to emotional challenges presented in the form of a four-year-old trying to situate their sock perfectly when it is time to go? Or mentally when there’s a civic challenge that needs to be addressed? Or spiritually when were faced with our own demons?
Addressing and improving physically is a wonderful thing, but we as PAX must strive to better ourselves emotionally, mentally, and spiritually as well. Otherwise we are always out of balance.