10 at the hive for a Go Ruck inspired Kettle Bell workout

Warm-up began with:

  • Short mosey
  • SSH
  • Moroccan Nightclubs
  • Hillbilly Walkers
  • Imperial Walkers
  • Windmills.

We then moved to the side of the parking lot to complete the body of the workout

10 sets of:

  • Suitcase carry of bell to far end of parking lot and back AFAP (switch hands at far end) *Tesh estimated this to be 80 yards each way.. Far more than the 50 that I had intended…
  • Once back 10 Goblet Squats and 10 Swings then repeat
  • Final 5 sets had 10 Lunges, 10 Plank Pass Through, and 10 Overhead Press added to reps due to mumble about how easy the back-blast would be to write

Finished at exactly 6:00… Just like I had planned…

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Smokey VQ

“Final 4” NCAA theme workout to work 4 muscle groups.  Freezing 32 degrees, but we got warm fast!

Tomahawk (Kettle Bell)

 

Warmup: (10 minutes)

  • Side-straddle Hops (25)
  • Windmill (25)
  • Low Slow Squats
  • Moroccan Nightclub
  • Cherry Pickers
  • Jog around the parking lot

Exercise: (35 minutes)

  • LEGS
    • Lunge (1 min) Exercise group A
    • Squats (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Calf Raises (1 Min) Exercise group B
    • Sumo Squat (1 Min) Exercise group B
    • Run to the end of the parking lot!
  • ARMS
    • Curls L (1 min) Exercise group A
    • Curls R (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Skull Crushers (1 Min) Exercise group B
    • Chest Press (1 Min) Exercise group B
    • Run to the end of the parking lot!
  • CORE
    • Big Boy Sit-ups (1 min) Exercise group A
    • Flutters (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Freddy Merc (1 min) Exercise group B
    • Box Cutters (1 min) Exercise group B
    • Run to the end of the parking lot!
  • BACK
    • Kettle Bell Swings (1 min) Exercise group A
    • Upright Row (1 min) Exercise group A
    • Run to the end of the parking lot!
    • Bent over Rows L (1 min) Exercise group B
    • Bent Over Rowes R (1 min) Exercise group B
    • Run to the end of the parking lot!

 

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UNO (a VQ dream)

3D’s VQ premiered an UNO workout with 12 guys.

(3D finally got access to post this.  Sorry for the delay.  It was so popular DropThrill has used it since.  Some of this is copied from his BackBlast.)

Shuffle the deck of Uno cards and whatever the number is, you perform that number of reps with the exception of 0 being 10. The color of the cards determines the exercise. You have to play your cards just like in Uno. Color on same color, or same number on same number.

Blue = Kettlebell curls
Green = LBC’s
Yellow = Squats with or without bell
Red = Upright rows
Skip = Run a lap
+2 = Two reps of 2 exercises from the list (player’s choice)
+4 = Four reps of all four exercises
Reverse = Do the same exercise you just performed
Wild = Change color

Sounds simple right? It is, until you get stuck on a color or number for a while.

If you dont have a card to play, you draw another card and have to do a Burpee.  The crew flipped this and in the spirit of camaraderie, everyone did a Burpee for every card drawn.

Folks tried to call out Uno, but we didn’t have a contingency for this.  Something to add for next time.

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Philly Inspired Psy-Ops CSPAN at the Coop

34 was the count at the coop and it was a great morning at the Coop with the temperatures near perfect and a special guest visit by Grand-Tan, CSPAN himself.  It was great to catch up with a #HIM and for his presence in the PAX.  But you can’t have  Grand-Tan return without a little engagement in the routine.  CSPAN honored us with his slightly angry, Philly version of a warm up.  The good news is that the PAX was angry at him and not me.
Prayers for Shady and his spill on the sprint back to COT and subsequent trip to the MD.  Grateful for Dirty Harry and his field ops specialty and coolness under pressure.  The highlight of the morning was watching guys step ups and do their part when another brother was in need.  That my friends is F3!
Message: Be Still
  • Where does your mind go in the stillness?
  • Regrets for the past, fears of the future, how many of us were thankful for the moment, how often do we use stillness in the moment to experience God’s voice and direction … I don’t do being still well because my mind constantly has chatter.
  • Be Still- observe the mind – become conscious to what is going on in your mind – results in your ability to be present and to own the thoughts in your mind
Warm up/ COP – CSPAN  maybe I will just summarize it at as a Nascar like (right turns though) sprints with up/downs with flutters, and more flutters and a few more flutters and then some flutters.  I think that covers it.
Mosey to band parking lot:
Suicide Sprints: 10/20/30
  • 50% sprint
  • Karaoke
  • Side shuffle
  • Full length full speed
  • Power Skips back
Rugby Sprints to the 50 and walk it back
  • SSH
  • Merkins
  • Mule Kicks
  • Flying Squirrels
Every 5 to the 50
  • Bear crawl 5 yards then 5 CCD increments sprint to the end
  • Burpee Broad jumps 5 yards then 5 merkins
Wall sits with burpees
2 minutes of MARY
Prayers for Shady’s recovery and quick return. Prayers for Bailey (CSPAN’s daughter) and the birth of their son today at 12:30. Many unspoken prayers known and unknown are put at the foot of the cross and we ask that the Lord tends to them according to his Will.
Aye!
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1st Quarter Check-in at Footloose – Are You Accelerating or Going Backwards?

When a glorious morning of 51 degrees dawned on The Fort, I figured that there may be a decent size crowd at Footloose. The Pax did not disappoint. Put out some hype in the Twitterverse along with my man, Beacon, and, lo & behold -19 pax showed up hungry for some action!

Disclaimer in full was recited (although I forgot to ask if there were any new guys) and off we went.

Dynamic warm-up-we Butt-kicked and High Kneed our way to the back of FM 1st Baptist.

COP (all IC):

  • Seal Jacks
  • SSH
  • HILLBILLY WALKER
  • Merkins
  • Plank Stretch – Right Arm High
  • Windmills
  • Crab Cakes – real Crowd Pleaser, drew lots of moans
  • MOROCCAN NIGHTCLUBS

MOSEY down the stairs & across to the Family Life Center. Time for:

1st QUARTER CHECK-UP- How is your word of the year going? Family Goals? Personal goals? I shared that my word for 2019 is Resiliency. And my resiliency has been tested many times in this 1st Quarter. Be it personal health struggles, family health struggles, career challenges and just staying healthy enough to do my first P200. Need to give credit to our man CSpan who is always good at reminding us to take stock of the Man In The Mirror and get on track.

Line up along one end of the parking lot- Bear Crawl to 5th parking space, run to the other side. Lunge walk to 5th spot, run to the other side. Next, 75% to 5th spot, 100 % rest of the way. Repeat

Partner up: 10 Partner Giddy-ups each arm, 10 partner derkins, 10 partner-assisted sit ups

Stay with Partner for B.O.M.B.S. – 50 Bobby Hurleys, 100 Overhead claps, 150 Mercuries (Freddy), 200 Bombjacks, 250 Squats – other partner runs over stairs & back. Now, with legs smoked, time for another 1st QUARTER CHECK-UP – We are all leaders in some way – Who has gone to a Q Source meeting? If we aren’t accelerating as leaders, we are going backwards. Left the Pax with one of my favorite sayings around F3 – “Day One OR One Day? It’s up to you. Are you committing to forming a positive habit or leaving that to another day?

Mosey back to the grassy circle in front of FM 1st Baptist for Jack Webb & American Hammers.

Time for COT. Prayers for Spark Plug’s neighbor, Charlie, reminders of Finding Kotters in 2019, FM Care Center Lawn Mowing, Prayers for health for my family.

What an awesome mixture of veteran and newer Pax. Shout out to Admiral who had his first Post just on Monday and he has posted every day since. And Happy Birthday to the master DJ, Flatty Flats. You can Q 10 times or 100 times, but it is always an honor and a humbling experience to lead such a fine group of men. Thanks Beacon for the opportunity.

Short Sale signing off.

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Bell In The Ring

On Friday, I had the opportunity to Q The Hive, a Kettle Bell workout that has developed the history of being a great, body-challenging, way to end your work week. Under no circumstances was I going to let that change on my watch. After all, Frat Boy was promising an FNG (welcome Mich Ultra) that he’s been working on for 2yrs. What does this tell you about Frat Boy? Leave it to say, Dog On A Bone.

Once we all circled up in the beginning and dropped our metal bells, the PAX were disclaimed. They were then reminded of the critical mission of F3 and if you’re a little hazy: Plant, Grow and Service small workout groups for men for the invigoration of male community leadership. None of those words are there by accident.

And then, we’re off for a mosey to the other large parking lot then back (sans bells) for a little warming up all in counts of 16:

SSH

Mountain Climbers

Peter Parkers

Parker Peters

SSH

Moroccan Night Clubs

American Hamers

Merkins

Grab your bells (notice the “e”) and report back to our circle. Only now, much larger; roughly 40yds in diameter. I would call out an exercise, we’d do a count of 16 of said exercise, set the bell down, run to the center of the circle, perform 5 burpees, then return to your bell. The running back and forth eventually turned to a jog. Here’s the menu:

Kettle Bell Swings

Left Arm Bicep Curls

Right Arm Bicep Curls

Overhead Lunges (Lunges with KB held overhead – 8ea leg)

Upright Rows

Bent Over Rows – Right Side

Bent Over Rows – Left Side

Tricep Extensions

Overhead Squats (Squats with KB held overhead)

Flutters w/  Press

Big Boy Sit-Ups

Stretch it out with some KB-free SSH’s

Thrusters (with the KB)

Now it was time for a little more cardio training. Lining up on the side of the large parking lot, we did a set of 5-Tier suicides followed by a set of 2-Tier suicides.

Line up for Seal-Team Sit-ups

LBC’s

Hello Dolley’s

Rosalitas

A reminder of the F3 Credo: Never leave a man behind but leave no man where you found him.

A reminder of F3’s 5 core principles: Free of Charge, Open to ALL MEN, Held outdoors-rain or shine, Peer-Led (no professional training), Ends with a C.O.T.

Several announcements which included upcoming events, headlined by the OST 8K for our man, Olive in LKN which by the time you read this, will have already happened. Get involved, Stay involved, and LEAD.

Read YOUR Newsletter.

Until Next Time…It has been my honor to serve

Maximus.

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What Again?! Celebrating 5 Years In F3

3/29/2014 was the first time I posted at F3 back at Ascent in Area 51.  I wanted to celebrate my 5th year anniversary by Qing in NC and SC to honor all those who have led me throughout my journey.

Thursday we decided to cut loose, foot loose and this was what happened.

We did a little warmup thang and then headed over to the Methodist church drive way.

12 Days of  Christmas in March? Yep.

So this workout is simple and easy to Q, but not easy to participate in.  Just like the song, you repeat every number every time you go up the chain.  Here’s our 12 days:

1- Run (1 lap if you’re a clydesdale, 2 if you’re speedy)
2- Turkish getups
3- Jump squats
4- LBC’s
5- Diamond Merkins
6- Imperial Walkers
7- Rosalita’s
8- Slow flutters
9- Low slow squats
10- Lunges (each leg)
11- Merkins
12- Bupees

We made it to twelve and I could sense that mutiny might be brewing so I took it down a notch and we eased into COT.

We did a little stretching and a little Mary and we were out of there.

Thanks for the chance to lead.  The chilly temperatures must’ve scared away half the pax.

Please lift up Rick from Mint Hill in your prayers who has cancer.

Shout out anything I missed.

DT out.

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Shorties – Freedom and Lawnmower Parents

With this weeks QSource focus on Shorties and the recent college scandals, I thought I would look at how parents are preventing their children from growing up.
Mosey to parking Lot
The usual variety of COP exercises
Q Source 1.6 Spur
    • A man gives everything he has for his children
    • The IMPACT (for good or bad) that a man has on his children cannot be underestimated
    • The HIM’s Commitment provides his children freedom
Mosey to Gun Shop
  • Kids aren’t growing up: Shocking new poll says parents are killing kids’ life skills
  • Parents are preventing their adult children from growing up by doing things for them, including making appointments and intervening where they work
  • Note: percentages are the numbers performed.
  • SSH – 76 % reminded their adult children of deadlines they need to meet, including for schoolwork
  • LBC’s – 14 % helped them get jobs or internships through professional network
  • Squats – 22 % helped them study for a college test
  • MNC – 74 % made appointments for them, including doctor’s appointments
Mosey to Parking Lot
  • Growing up means making mistakes
  • Parents never let their children grow up. Growing up means making your own decisions, and sometimes, mistakes.
  • “The point is to prepare the kid for the road, instead of preparing the road for the kid,”
  • Bomb Jacks – 15 % of parents with children in college had texted or called them to wake them up so they didn’t sleep through a class or test.
  • Hello Dollies – 16 % helped write all or part of a job or internship application
  • Monkey Humpers – 14 % told them which career to pursue
  • Merkins – 11 % helped write an essay or school assignment
Mosey – to another parking lot
  • “If you’re doing it in high school, you can’t stop at college,” she said. “If you’re doing it in college, you can’t stop when it comes to the workplace. You have manufactured a role for yourself of always being there to handle things for your child, so it gets worse because your young adult is ill-equipped to manage the basic tasks of life.”
  • Parents eventually have to take a back seat and let their kids drive their own lives. “You can’t just arrive them at the future you want for them. They have to do the work to build the skills,” she said.
  • Burbees- 11 % of parents with adult children will call their child’s employer if he or she had an issue at work
  • Freddie Mercuries -12 % gave more than $500 per month for rent or daily expenses
  • Lunges – 8 % of parents said they had contacted a college professor or administrator about their child’s grades or a problem they were having
  • Dips – 4 % wrote all or part of an essay or other school assignment
  • If need time – Head to power light hill
COT
  • When it comes to rushing things down to the school,   If there were no smartphones, would the child feel his or her request was enough of an emergency to use the school office phone to call the parent about? Then it might be a legitimate rescue scenario.
  • Scripture: Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.   Ephesians  6:4

Always an honor to lead.   Appreciate the opportunity.

Cornhole, Out

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Bracket buster round 1

The day after the first round of March Madness had the PAX eager to see what was in front of them. This bracket buster followed the March Madness structure.

64 reps of squats, curls, skull crushers, LBCs, flutters, and one other (this is what happens when you write the backblast late(

run to end of parking lot and back. Rinse and repeat with 32 reps, 16 reps, 8 reps, 4 reps, and 2 reps. Mossy to picnic bench for 20 step ups, LBCs and squats.

COT

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The Fort: Flat Tire & Band Camp

8 PAX gathered in the gloom among many more vehicles than the represented by the posting. Clearly some P200 Runners were  training in our midst.

Flat Tire on Q

Disclaimer

Clockwise Mosey full-loop around jogging path.
COP IC
SSH
Imperial walkers
Windmill
Wide arm merkins
Low slow squats with calf raise
Bomb jacks
Overhead claps

Mosey down jogging path to mile marker for group work
At each marker, start with 1 exercise, 5 count.
At each subsequent marker do that again and add next exercise plus 5 more IC.

We did:
5 burpees
10 Scorpion Dry Docks
15 Freddy mercury
20 jumping lunges
25 mountain climbers

Mosey to the dreaded hill

Pick a partner around the same size
Wheelbarrow up hill
Walk back down and switch Back up

Handoff to Band Camp

Monkey Humpers x10
Howling Monkeys

Mosey down the hill towards set cones

Lateral Slalom through cones

Bearpees (OYO 1 Burpee followed up by 4 count bearcrawl forward) from cones to bottom of the hill

10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up (Deconstructed Burpee)

Bearpees back to cones (2 burpees, 8-count bear crawl). YHC had more of this planned but was smoked after two rounds…..If you can’t Q it, don’t do it….so I modified.

Plank–>Honeymooner–>Downdog–>High Lunge–>rinse repeat
Message during sequence

Lateral Slalom through cones x4

Plank–>yoga quad stretch (Crescent Lunge: Anjaneyasana)

Bear Crawl Slalom through cones x2

Slow mosey towards the hill (called out for walking by the returning-from-a-9-mile-run Gecko)
Crawl Bear up the hill

Mosey towards Calhoun St. field.

Bear crawl back to COT (this was a long way to bear crawl)

Plank
Shoulder Tap x10
J-Lo x6

Saved just enough time for some Pigeon Lunges

NMM

In my professional life as a music professor, I’ve been thinking about language and the way we talk to ourselves. After attempting something for the first time or a skill that is still developing, I often hear students say, “I can’t ______.” As if saying “I can’t” excuses them from needing the skill/competency/etc.

My response is often a little pithy at first. “Well you know what Abraham Lincoln said. If at first you don’t succeed. . . . . . just quit. You’re done.” This usually gets a little laughter. Then we redirect to more constructive language. E.g., I’m still developing that; I’m not there yet; (or if “can’t” must be in their vocabulary) I can’t do that yet. The yet makes all the difference; it allows for progress to happen in the future.

We would never talk to a friend the way we talk to ourselves. If a friend attempted something for the first time and failed, no one would seriously respond, “Oh well, guess you can’t do it.” But we tell ourselves that or something similar all the time. And what’s even worse: we believe it! By believing it, we make it true! Living out the definition of self-fulfilling prophecy.

In our inner monologue can we treat ourselves like a fellow PAX? Strive to create an internal language that leads to encouragement and acceleration. A language that allows for disruption rather than just perpetuates the status quo.

-Band Camp dismissed

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