Tag: Bolt

Cheating and Slow Webs

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Dreed’s post about “HYPOCRISY OF THE DISHONEST CHEATER” really resonated with me so it became my topic
How much dishonest cheating are you doing in your life?
Why are you here today vs ?
Because it’s moderate?
Mosey to other side of the field
COP
The normal round of warm up exercises
Discussed honest cheating
4 corners
Why cheating – being the six?
How much dishonest cheating are you doing in your life?
Is there any area of my life that I’m in full compliance? #fullcomp
4 Corner Accumulator
  • 5 Merkins  – Lunge Walk to next corner
  • Add 10 Bomb jacks
  • Add 15 Squats
  • Add 20 SSH
  • Add 25 LBC’s
Mosey to field
Slow Jack Web – performed at half the speed as normal Jack Web.  To increase the intensity at number 7 held arms out for 28 count.  – a real crowd pleaser.
Is there any area of my life that I’m in #fullcomp
Always an honor lead such inspiring men!
Appreciate the opportunity!
Cornhole, Out.
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4

11 at Alcatraz

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Eleven men rose to meet the day at Alcatraz with temperatures slightly better than forecasted.  Most came in cars or trucks; Funhouse and Judge Judy ran in from Northern Tega Cay, and Cable Guy emerged from the woods.  The following is my recollection of the events of the morning; I apologize for any unintentional errors, which I will attribute to the lack of oxygen during these events, and the fact that neither Q prepared nor followed a written weinke.

Trucker issued a disclaimer of sorts and got straight to work with some warm-ups and a brief mosey. Imperial Walkers, Hillbilly Walkers, Windmills, Morrocan Nightclubs, perhaps more.

Mosey ended at the top of the hill where  a round of Merkins was initiated, but got cut short by an approaching car.

To the bottom of the hill for a Quadzilla – backward run up the hill, 10 Merkins at the top, Mosey down and do 15 LBC’s at the bottom.  A few rounds of this with a forward run up as a variant.

Mosey back to the playground (passing McGuyver, who was out on a solo run) and split into 3’s for 3 rounds of: Step-ups (15), Derkins (15), and Pull-ups (10), before handing of to Smuggler.

Mosey to the small field wall for some People’s Chair while taking turns in a 30 yard Bear Crawl, Crab Walk, Bear Crawl, and Mosey.

Then on to an Ascending BTTW. Starting at horizontal, and working up one block at a time with a 10 count at each block until all PAX are vertical.

Mosey to the fence and back, before repeating one round of the People’s Chair.

On to the large field backstop for Elevens with 10 Squats at the bottom and 1 Bomb Jack at the top.  Repeat, reducing Squats by one and increasing Bomb Jacks by one on each trip until reaching 1 Squat and 10 Bomb Jacks.

A few rounds of 20 Dips and 10 Merkins on the backstop wall.

Back to the parking lot for 4 minutes of Mary, with some interesting yet painful ab and hip work. (PSA, Bolt is more flexible than most of the PAX).

COT:

Alcatraz will host a virtual run site for those unable to attend the 2nd Annual Christina Latini Memorial 8K in Huntersville on 3/30/19.  Register online for this race. If you can’t do it in Huntersville, register for the virtual race and run from Alcatraz.  Virtual Run will be held concurrent with the boot camp.

Sign up for the Yeti.

Post at the Paradise Workouts. We need men to help support this mission while some of the regulars are committed to youth basketball leagues.

Prayers for a family struggling with the loss of a parent, and those recovering from illness.

Thank you, as always, for the opportunity to lead.

Smuggler and Trucker

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1

The Spirit of the Pax

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The skies were gloomy, but the spirit of 10 men was high as they kicked off their Saturday morning with another beat down at Runde Field.  Here is what they did:

The Thang:

Change Order on Q

Mosey on the path around Runde and circle up in the parking lot for COP

All in cadence:  SSH x 25, Hillbilly walker x 20, Windmill x 10, Merkin x 10, standing hamstring stretch (L/R), sitting IT band/buttock stretch (L/R)

Count off by 4 and break into groups for the Starfish.  At four corners of the parking lot, there were exercise listed.  Complete that exercise, go to the center and do 4 burpees, then move to the next corner.  The exercises were:

  1.  25 merkins
  2. 40 chest presses with a landscaping paver
  3. 30 squats
  4. 40 LBC’s

Rinse and repeat with intention.  The Pax were instructed to do the merkins with a closer arm stance and chest touching the ground, double the weight (2 pavers) on the chest presses, do deeper squats (hands touch the ground), and perform ‘loungers’ instead of LBC’s (legs pivot up and down with the torso)

Hand off to Senator Tressel

Line up for an indian run on Windward road and then mosey to the concession stand wall in the ball field.  Start at the far end of the wall, get in a BTTW position and then walk on your hands to the opposite end of the wall.  lunge walk to the 2nd base line, bear crawl across the field, and then lunge walk back to the starting point.  Rinse and repeat 2 more times.

Mosey to the playground and split into three groups.  Group one does 10 pull ups, group two does reverse step ups, and group three does Al Gores.  Rotate through all 3 exercises , then rinse and repeat 2 more times.

Mosey to the ball field and find a dry spot for 6 MOM

All in cadence:  Box cutter x 20, pretzel crunch x 20, boat/canoe x 3, American hammer x 20ish (lots of mumble chatter trying to throw off the Q).  End with the body destroyer.

COT

Naked Man Moleskin:

I  was happy to get the call from Change Order on Thursday night to co-Q  this workout.  The last time we Q’d together  was when we launched F3 Cincinnati in 2017.  It was great to have Photobomb back in action with us after a serious leg injury forced him out for several months.  Jekyll came in hot at around 6:45 and then provided the Pax with his usual one liners and mumble chatter.

T-claps to my co-Q for doing ‘Geronimo 10 counts’ today (and T-claps to Geronimo too).  Instead of our normal count to 10 as a rest break,  Change Order asked a member of the Pax how they came to F3 and what their F3 name meant.  YHC and Uber were asked today.    My start to F3 was through an email from DD (Dan Janick) who was just a casual acquaintance at the time.  He was trying to round up men for the very first F3 workout in Fort Mill.  My F3 name, Senator Tressel is a reference to Jim Tressel who was the football coach at my alma mater, Youngstown State University, before going on to fame, (and infamy), at Ohio State University.    The Senator part comes from ESPN’s Chris Fowler who used to call Tressel ‘The Senator’ because of his demeanor during games and during press conferences.  As a side note, F3 at the time was a much, much smaller entity, and Dredd and OBT came to help launch F3 Fort Mill.  Dredd named all of the FNG’s at that first workout at WEP.  Uber told us his F3 name came from the fact that his wife is German and also as a reference to first F3 workout when he told the Pax he was going to call for an Uber, rather than finish the workout.  I am pretty sure I was at that workout and remember him saying that at the bottom of the big hill behind the park.  Uber, if you read this, reach out and let me know if that’s correct.  I really like this idea of Geronimo 10 counts and decided to start using it when I Q.  I encourage other guys to do it to as a means to strengthen our 2nd F.

It was a gloomy morning for sure, but the Pax were in good sprits as evidenced by the mumble chatter and jokes before, during, and after the workout.     The 2nd F is alive and well at F3 The Fort!   It’s always a pleasure and privilege to lead such a fine group of men.

Announcements, prayers, and praises:

Q source, week 3.  If you haven’t attended yet, it’s never too late to join.

Support the Operation Sweet Tooth 8K and Joe Davis Run if you can.  Read your newsletter for details!

Prayers for:

Fish stick’s father with cancer

Delta’s  brother-in-law in very poor health from diabetes.

Funhouse’s brothers

 

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Like clockwork at the Deep

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Beautiful morning after a good night’s DEEP sleep. No rain, no snow, dry ground (mostly). But had heard rumors of a double secret Lake Wylie major party being held Friday night, so was worried about DEEP attendance.

Two cars arrived and 4 PAX emerged including Nemo’s 2 2.0’s.  Captain Jack reminded me that we had played together on St. Philip Neri’s softball team a few (many) years back. Also was told the party extended DEEP into the night. Quick disclaimer especially directed at the 2.0’s, but they appeared ready to go at the DEEP. Had arrived early and set out sand bags at the stations station.

Did some stretching exercises then hit the parking lot loop. First warmup jog with butt kickers, high knees, side shuffle.  Then jogged about 10 yards apart then Indian lined it with each PAX digging DEEP and sprinting to the front. Once the PAX reached the front, he yelled STOP and we did 3 burpees.  All done with 3, we did it again with just 1 burpee.

Followed with an exercise circle and many of the standards in DEEP cadence. I wish I had gotten the 2.0’s involved at this time.

Moved on to some clockwork starting with merkins at 12:00, 11, down to,  but stopping at 6:00. Followed with DEEP squats…? And…maybe another…can’t quite recall.

To a 5 station setup in the field included: 30# sandbags with handles in place lunges, 15# sandball American hammers, burpees, 140# worm pull, squat thrusters with 30# held up. We alternated and did some improvising for the 2.0’s.

Moved over to the DEEP famous hill and did bear crawls up/jog down each time with 5,4,3,2,1 bombjacks at the top, followed by squat thrusters?, then monkey humpers by request for display to the main road.

Walked then jogged back to finish our clockwork. PAX helped clean up. Let the 2.0’s try the 140# worm on a slider on the macadem, much easier then the grass.

COT, prayers and praises, thank you to Nemo for taking us out. The 2.0’s did very well. Very good kids, Nemo!

Thanks for the opportunity, Shakespeare!

 

 

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300 and more at Alcatraz

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Two of the Fort Mill famous Run and Gun Musketeers led Saturday’s Alcatraz workout.  One, Mainframe, has been a solid, regular poster and another, Bolt, has been fartsacking too much and turning into a Kotter Q (only posting when Q’ing). Bolt arrived early to lay out his goodies.

Solid plan in hand from both. Mainframe led out testing everyone’s stamina.

Started with a lap around park then back to parking lot for normal starters – Windmills, Hillbilly Walkers, SSHs, Merkins, Mountain Climbers, and MNCs.

Warm-ups done, onto the “300”. Pretty simple concept, 10 exercises, 30 reps each. The focus was on legs and abs. The plan was to run suicides after every 2 exercises. 3 line suicide with 10 seal jacks at each line.

Exercises for the 300 were: Smurf Jacks, Flutters, Bomb Jacks, Tiny Os (15 each way), Plank Jacks, Big Boy Sit-ups, Jump Squats, Box Cutters, Monkey Humpers, & Hello Dollies. We had to skip the suicides between the last set in order to stay in the :30 time window. (It’s amazing how we get used to 20 reps on most exercises… so pushing past for another 10 can really bring about the mumble-chatter).

Bolt took over with sandbag mania , duct tape wonders at 4 of 6 stations. Pairs went to each station and did work during a time frame of about 2 minutes. The actual time was determined by the pair of PAX either carrying sandbags down the parking lot with burpee stops and/or the pair of PAX working and dragging the 140# Worm sandbag across the field and back. (trust me, that sucked). After each performance, met in the middle for some ab work, then broke out back to the stations.

The 6 stations were: sandbag carry with at least 3 burpee stops, sandbag American hammers, playground hang (as long as you can), 10# sandbag each hand or cinderblock burpees, Worm drag, Balls to the Wall.

Implementing individual stations, it should be noted, has it’s positives and negatives. It can offer some creativity. It allows for PAX to workout at their own pace. If paired, builds comraderie. But the Q has to be aware that he is no longer “directly leading”.  PAX may not push at the stations as much as if the Q was leading. Q’s should make sure they are mixing up their Q’s over time.

As a write this BB, I can tell you I am really sore in the thighs and lower back. Pushing up the rep count will do that and should be done periodically. Mixing in something unusual like a 140# Worm pull will definitely work new muscles.

Thanks to PAX for their effort. Had some good mumblechatter. It was highly unusual, but this Alcatraz stayed in the parking lot for the full hour. I’m pretty sure that won’t happen again. It was great meeting again some new PAX. Keep posting and Q!!! Thanks to PAX for helping Bolt cleanup.

COT –

Decibel requesting support with the breakdown of Badger’s business. This is what F3 is all about. Support your brothers, do what you can.

Cornerstone still collecting bandaids for the Children’s Home. Xmas party was same today, now happened, and looked like a very good time. Join Bolt in Paradise every Saturday 3:00 pm to workout and interact with the kids of the community. Volunteer at the afterschool tutoring and homework at Bethlehem Baptist every Monday and Wednesday 3:00 pm.

Bolt spoke of his fartsacking  and thanks Jekyl for the kind words about his involvement in the Paradise community. PAX, always speak up about your brothers and the good things they do.

Mainframe took us out. PAX met at DD for some F2.

 

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Always a burpee mile at Pantheon

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Not too much creativity was brought to Pantheon on this comfortable, non-raining day. Arrived and set out 4 marker softballs around the larger running loop. YHC started with a message about serving and talked about the Thanksgiving drive in the Paradise neighborhood.

No FNGs, gave disclaimer. Started with a jog around the loop to note location of softballs for future use. Butt kickers, side shuffles, and a run backward high knees with no injuries reported. Followed with a circle of a few warmup exercises which included the always popular scissor one-leg flutters.

Workout consisted of running the large loop, stopping at 4 softballs along the way to do burpees. First loop 5 at each softball, then 4 and we eventually finished the 3rd lap. PAX took turns leading during the laps at the pace they desired. After each lap, we performed a series of exercises focusing on arms or legs. Exercises included, but may not be limited to:

Legs: squats, sumo squats, mountain climbers, people’s chair ( a few times with PAX counting down) , ski jump squats (very difficult to count as Q).

Arms: Balls to the wall 3x?, merkins, 6″ merkins, etc.

Calves: Rocky Balboa toe taps, calf raises, squat jumps focusing on getting off toes.

Finished with 3+ minutes of Mary feet never touching ground.

Gave more info about the food drive for our Thanksgiving efforts in Paradise. Thank you to Pantheon PAX for their pledges and donations which have already started come in just a few hours later!

Sign up for Christmas party.  Cornerstone is accepting character bandaids for the children’s hospital until somewhere around Dec. 20.  Come out to G-fit, our weekly workout in Paradise on Saturdays at 3:00 pm at Steele Street Park with the kids. Volunteer at the Reading Center on Mondays and Wednesdays at 4:00 pm at the Bethlehem Baptist Church, 601 Joe Louis St.

Prayers for Triple Lindy’s son. Prayers for our kids in school and sports. Support each other outside of our workouts. Triple Lindy is seeking employment if any PAX can help. While overlooked in COT, prayers to Lutefisk and family in their time of loss of his mother.

Thank you to Olaf for taking us out.

YHC had a good talk after with Fishsticks and Triple Lindy (first time meeting).

Here is the link to support our Thanksgiving efforts in Paradise. We must move quickly, within the next couple days.  https://f3thefort.com/2018/11/13/support-thanksgiving-food-efforts-in-paradise/

Aye Bolt.

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The Fort 6 year Anniversary – Making Getting Better a Priority!

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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??

See you in the GLOOM!

Cake Boss

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5

Six every 3 at Quagmire

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Quick disclaimer, then to start, a volunteer PAX chose 3/6 out of 3/6, 4/8, 5/10. So, 6 burpees every 3 minutes, or the best the Q to do to maintain that throughout the workout.

Then, it was:

Mosey to Home Depot w/ BK’s, HK’s, SS’s.

6 every 3.

Warmup w/ SSH, WM’s, Flutters, MNC’s, 1-leg scissor lifts, etc.

6 every 3.

Six balls in parking lot. At each do 1 then 2,3,4,5,6 reps w/ mode of transport:

  • Broad Jump / Toe squats               6 every 3.
  • Crab Walk / V-ups w/ 3 sec hold               6 every 3.
  • Lunges / Squat Thrusters (leave ground)              6 every 3.
  • Bear Crawl / Donkey Kicks                6 every 3.
  • Straight Suicides / Monkey Humpers               6 every 3.

Jog, sprint behind HD to People Chair wall. 3 x we did PAX count 5 sec each x 12 = 1 min each time. Run across to opposite wall.

Jog to red balls. Half group went to ball 2, 4, 6 and did that many bombjacks. Other half did American Hammers.                       6 every 3.             Switch groups.

Jog back, finish with 10 Panther Pound  Eagle Pound Burpees (minus the roll on the macadem). We had done our best to stick to 6 every 3 but with some improvisation and timing issues, probably ended up around 58 or 68 burpees.

A brief discussion about the clock of your life. Where are you on the clock right now? What are things you want to do in that time? Is there anyone you need to talk to in that time…and how much time do they have left?  YHC has a strained relationship with parents and they are further along on the clock.

YHC’s clock with lifespan of 72 is 8:36.

Announcements, Convergence 9-29, Ragnar 10-5, .Praises, Royale for new 1st F leadership role. Thanks Jedi for the opportunity and for taking us out. Thank you PAX for following.

 

 

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2

Games At Pantheon

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7 HIM began with a brief disclaimer followed by a mosey to the back of the school, the long way.

Circle up for Warm-O-Rama:
2 slow windmills.  Q altered his count for a HALT when he realized the wind was about to be stronger, so we did:
2 medium windmills.  Q altered his count for a HALT when he realized it was going to be a hurricane, so we did:
10 fast windmills.
Imperial Walkers x 15
Freddie Murcuries x 15
LBC’s x 15
Plank to 6″ for a 10-count, back to plank, right arm up, wave goodbye to clear skies, plank, left arm up, wave goodbye to clear skies, plank, 6″ for a 10-count. Recover on feet.
Q joins circle for Howling Monkeys (hold monkey humper position while one PAX at a time completes a 10 count monkey humpers), went two times through. Mosey to field in front of TCES

THA THANG: LET THE GAMES BEGIN

Considering the Q felt like we all may be stuck in our homes without power and we may have to play games with our kids, Q decided to  play some outdoor games while we could.
GAME 1: The BOPO Cornhole
Q brought cornhole boards, teams of 2 (one w/3). Start with 15 points (21 for the team of 3). Each team member threw two bags to attempt to reduce the score of 15.  Remaining number was # of BOPO reps.  Most ended up with 12.  Q modified all down to 7 reps, as he expected better cornhole throwers.  We did not do well.  Each PAX did 7 BOPO’s (Burpee, One-legged Burpee, Plank Jack, Other One-legged Burpee).  Thank goodness for modification.

Q is from God’s country, Minnesota, where the proper name for the next games is Duck Duck Grey Duck  (How does a goose get thrown in there? So silly…).  The only difference is PAX holds Al Gore whilst playing.  Played until our legs were shot.

Next, in consideration of the hurricane, we did the Bermuda Triangle.  3 cones approx. 30 yards apart, in the shape of *you guessed it* a triangle.  Cone 1, one burpee.  Cone 2, two burpees.  Cone 3, three burpees.  Rinse and repeat.  Travel from cone to cone via bear crawl.

Last game of the day was a nice game of frisbee.  Each PAX got a throw.  Upon the throw, PAX sprinted toward the frisbee.  As soon as it hit the ground, the thrower of the frisbee called out how to get the reminder of the way there. (Bear crawl, Crab Walk, Reverse Crab Walk, Duck Walk, Lunge Walk, Broad Jump).

Lastly, a little Triple Check. One team of 3 and One team of 3 plus Q.  Partner 1 held people’s chair while Partner 2 held plank while Partner 3 sprinted to the end of the parking lot and back.  Completed three of each position.

COT, announcements, prayers, praises, BOM.

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2

Iron PAX Challenge – Week 3

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9 men showed up for the third week of the Iron PAX Challenge including an FNG who had recently moved from Arizona.  We were very kind and tired after the challenge, thus giving him the name “Wildcat.  I explained how this morning’s workout would not be your typical workout.  He was willing to give it a try.

After the disclaimer, I provided a rundown of the events for the morning (see below).

 

 

 

 

 

 

 

 

We went around the circle for 5 minutes of warm-up exercises, then we began the 30 minute challenge.  Like last week, it was very difficult, especially the hand release merkins.  Here are the results for the group:

F3 Name                                                  Reps

Lutefisk                                                      492

Mr. Clean                                                   315

Straight Up                                               499

Cha Ching                                                 524

Mile High                                                   342

Wildcat (FNG)                                           255

Soprano                                                     330

Fishsticks                                                   495

Bolt                                                              HIM

 

Everyone did a great job again this week.  Cha Ching and Straight Up set the pace for the group. Lutefisk, Mr Clean, and Wildcat had impressive showings for their first challenge.

Prayers:

Lukefisk and his mother

Cha Ching and his M

Others unspoken

 

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