10 for the quarterly Tomahawk Test. 3D led warmup. Polaroid led test.
Welcome special guest Thumbelina from Greenville!!
10 for the quarterly Tomahawk Test. 3D led warmup. Polaroid led test.
Welcome special guest Thumbelina from Greenville!!
I was excited to Q Block Party after the co-Q at The Fort on Sat. I arrived early and saw 7 runners take off at 5:00 sharp with Bird Cage leading the way down the back trail. Cars began to file in and the cars kept coming. I wasn’t expecting a large crowd and then I heard that CSPAN was still in town and was coming to Block Party so I knew there would be a big and rowdy crowd on hand.
Once we hit 5:15, no FNG’s were present so a short disclaimer and off we moseyed. Since the park has several obstacles littering the grass from the festival, I was going outside of the park. We moseyed to the first parking lot up front and circled up.
Mosey over to the sidewalk and wall near Springs Global. 3 exercises , 3 sets, decreasing reps each set.
Mosey to the big hill and meet at the top parking lot. 3 excercises, 15 reps each, then run to bottom of the hill and come back up the hill backwards.
Mosey back to the sidewalk and wall where we started and do one more set of dips and derkins 20 & 15. Mosey back to the park. Since we had a few minutes left I decided to take a lap around the park on the path for an added bonus. We ended back at the parking lot for set of LBC’s.
This was a great morning and I enjoyed the chatter and hard work. Through the Q Source, I have been motivated to look for ways to continue to accelerate in all areas. I shared with the group that I have been successful in accelerating in King, Queen and Jester control, but the last 4 weeks the QSource was focused on Faith. I was convicted that I am not accelerating in study and recognize the need to have my shield locks there to hold me accountable and provide the push I need. I asked everyone to think of where they need to accelerate and who are they going to have beside them to hold them accountable.
Thanks Esso for the opportunity to Q and lead the Pax.
Sometime in the last couple of weeks, YHC’s youngest 2.0 wanted to watch a Disney movie that I never wanted to see. I did my best to pick apart the plot holes and inconsistencies to keep myself entertained, and the thing that stuck out the most was the fact that the main character, some lady with absurdly long hair, could wield a cast iron frying pan as if were a hair brush or whiffle ball bat.. I walked into my kitchen and picked up my iron skillet and noticed that swinging it around would require someone to be JACKED…
The night of the 23rd, a plyometric box, 3 bells (20, 25, and 30), as well as a cast iron skillet (with lid) were loaded into the back of YHC’s suv. The M was very confused. The morning of the workout, I arrived around 0505 and had to navigate through half a dozen runners who answered Polaroid’s call for a pre run. It’s alway encouraging to see such bad-assery so early in the morning. Today would be a good day to Q.
During setup PAX continued to arrive in droves. I plunked down the plyo box in a parking space and held onto the cards I made to deploy depending on group size. Thankfully, Polaroid threw his slam ball into the COT, so I grabbed it and threw it into the plyo box space so everyone would be able to have fun
Overall, 20 PAX appeared in the gloom at The Tomahawk. A lot of faces were new to YHC, and so we quickly talked about the 5 core principals and disclaimed.
Started with a quick mosey around the parking lot to warm up those whom had not already accumulated a couple miles, circling up on the east side (more of an ellipse).
2 sets of single-leg stretches (one leg bent, six close to the earth, other leg straight with toes up) Lots of mumble chatter already
Hands down into plank
10 werewolf merkins – The chatter continues
Back into plank
Mosey to pick up the bells and count off by 5’s.
Four stations were created including that of the plyo box.
PAX worked on their station exercise while the timer group grabbed the cast iron skillet and walked to the other end of the lot and back. The skillet was to be held with arm at a 90 degree angle, holding the handle with the skillet extended (in theory but not often in practice). At 15lbs it’s not that heavy, but holding just the handle makes for a sneaky bit o pain. The other PAX of the group would distribute the remaining bells and walk with the skillet holder, trading off as necessary. Optionally, the PAX could do lunges at the station.
Genuinely cannot recall the ORDER of the exercises, but below is what was available to the non plyo spots.
Snatch and squat
Plank Pass Through
Lawn Mower Pulls
One station was dedicated to the plyometric box (20x24x30) and the slam ball.
After each group visited each station the PAX were pulled aside for some group exercises.
Between sets 1-2
10x Imperial Walker
10x Imperial Walker
10x Hillbilly Walker
10x Straight leg kicks (each leg)
One station short of a full third set and it was time to hit COT. Name-o-rama revealed the presence of an FNG, now named Tricycle (WELCOME!!!).
Polaroid got the former site Qs together and handed off the shovel flag to 3D.
Announcements were announced and the COT ended with a prayer. Great work by all the PAX. YHC is truly humbled and honored to have gotten to Q this day.
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.
Slow and Intentional at Tomahawk
Mosey around the full parking lot. Intermittently throwing in toy soldiers, high knees, and butt kickers.
Exercises not necessarily in this order:
Windmills, SSH, Merkins, Imperial Walkers
Everything in cadence slow and intentional (except where noted SC).
20x SSH SC
5 Burpees SC
20 Mountain Climbers SC
1 lap around the parking lot
Round of Mary
Name the FNG – Welcome Uhaul
Praises and Prayers
Thanks for the opportunity to Q Polaroid!
12 PAX and YHC came in da Gloom of Doby’s Bridge Elementary to take our daily Red Pill. As I thought about what type of beat down I’d apply I realized simple is sometimes enough. We over complicate many things and our lives and we can’t do any one thing well. So I kept it simple and effective!
Warm Up around the parking lot with mini COP
Grab the bells and get after it. 20 exercises for 60 secs or 1 min each and after 4 we run a lap. Fun times had by all!!
Got my first taste of the many options that Tomahawk has to offer. Perhaps agreeing to Q the day after the Super Bowl wasn’t the smartest thing YHC has ever done, but no one wants to disappoint the Pax. After taking a recon drive past the school on Saturday, a plan was formed. Being nervous as to how long it would take to get to this AO that is nowhere near my home base, I, of course, arrived way early. But, as i was searching for the perfect spot for my cones, the lights miraculously came on at 5 sharp. That lifted my spirits tremendously.
Pax rolled in starting with He who loves the Thrill of the Drops. Tried to introduce myself to the arriving pax to introduce myself to those I had not met and to set a tone that we were in this together.
Disclaimer offered at 5:15 sharp and off we went. Mosey around the drop off circle with some high knees, buttkickers and karaoke. Circle up.
MOSEY behind the School to an array of cones
THE THANG: LADDER
THOUGHT ON ANXIETY/WORRY: EACH OF US SPENDS SO MUCH TIME&ENERGY WORRYING ABOUT MATTERS OUT OF OUR CONTROL. DO YOU SEE JESUS WALKING WITH YOU WHEN YOU THINK ABOUT THE FUTURE WORRIES? (SHARED A PASSAGE FROM THE BOOK “THE SHACK”)
To the Wall- Peoples Chair with KB held out front while each Pax jumps out of line and does 5 Bombjacks. Repeato, but this time with 5 merkins
MOSEY TO COT
Prayers for Polaroids’s daughter having trouble sleeping, prayers for my family after my brother’s recent death, other unspoken prayers.
Really enjoyed my morning with the Pax of the southern reaches of The Fort. I’ll be back sometime, but not so early next time. Thanks Polaroid for the opportunity to serve this growing region.
Short Sale Out.
Conditions clear and 55 degree
Event Info: A memorial workout event/salute to those who have been KIA
Because @F3TheFort our common belief is that all US KIA deserve our gratitude and tribute.
2016 Heroes: MSGT Michael Meltz USAF – KIA 3/23/03 (Long Island, NY)
Cpl. Christopher Ebert USMC – KIA 9/17/07 (Mooresboro, NC)
Lance Cpl. Travis A. Fox – KIA 10/30/04 (Cowpens, SC)
Friday 10/6/2017 Friday 0515 Maltz Challenge
NAFO HS USMCJROTC
1400 A O Jones Blvd
Fort Mill, SC 29715
@F3theFort Maltz exercises are (self timed):
Encourage your brothers as they finish…
COT & BOM / Prayer or Praise
More info at www.maltzchallenge.com
Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.
We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.
It wasn’t all sunshine and rainbows, however. Here’s how we got better:
Warmup (led by Ginsu)
Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)
Run (led by Birdcage)
Bootcamp (led by Royale)
Black Diamond (led by Backdraft)
Ruck (led by Trucker)
2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.
Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.
Moderate (led by Short Sale)
MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.
Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.
What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.
I had the pleasure to cross the river and Q #FootLoose this morning. Conditions were okay considering its August in South Carolina – temps in the lower 70s and a light rain. All in, 28 #HIM made the choice to roll out of the fartsack and start their day off on the right foot. Here’s what we did…
Short Mosey across the street to the circle in front of the church. Bird Cage reminded me that this area was just as congested as the previous spot, but that didn’t stop us from warming up, shoulder-to shoulder with our brothers.
Apparently, the steps get slippery when wet. Since I like to keep my teeth, we Omaha’d round two and moseyed to the lot to behind the church.
Circle Up for Choose Your Poison. We took turns rolling dice and choosing exercises. One die was the exercise (see below); the other was the rep count (x10). The roller had to choose which die was for the exercise and which was the rep.
4. Side Straddle Hops
5. Overhead Claps
Luckily we didn’t have two sixes (60 Burpees) rolled, and if we did, the PAX calling the shots wisely modified. Even though this is a moderate workout, we did our share of Burpees (probably 50ish). Overhead Claps and SSHs were popular choices (maybe 200ish). Merkins and LBCs came up a few times (150ish). Squats were tossed a couple times (100ish).
I was honored to be asked to Q this morning. TClaps to Anchorman for his dedication to growing #FootLoose and awesome leadership stepping up to take over, Beacon. This AO has tons of options, so reach out to Beacon to get on the Q schedule.
Today’s workout reminds us that every day brings choices. Post or not post? Boxers or briefs? Paper or Plastic? Gossip or Gospel? We have opportunities each day to choose wisely or poorly. Every choice brings consequences. Sometimes you will face a challenge where the choice is hard to make and the outcome is difficult to take, but when you make it through, you will garner something from the experience. When a choice needs to be made, you need to make it. You’re either in or you’re out. Own it.
It’s been said that opportunity knocks, but temptation leans on the doorbell. When there is a knock, open the door and dive in to the challenge at hand. When temptation leans, step back and evaluate the potential outcome. Is it worth it? Opportunity is often missed because it looks like work. Temptation is often chosen because it looks like fun. Realize that every action has a reaction and you have to deal with the consequences of bad choices.
Today, I encourage you to choose positivity. Whatever you want, make the decision and do what it takes to get it. There will be challenges, but the greater the obstacle, the more glory in overcoming it. Sometimes it takes time, but remember, patience is bitter, but its fruit is sweet.