Tag: Bones

August 2018 – Impact Convergence

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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.

Cakeboss took us out in prayer.

Great job, Homebrew, Deacon, & Jiffy!

– Ginsu

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Sweatin’ With an Oldie: DaVinci at Quagmire

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https://youtu.be/0H6KtpAaCio

It was great Q-ing at Quagmire this morning. We had a dozen (12) post including an FNG. For his benefit, I reviewed F3’s mission as well as our 5 core principles. Add to that the disclaimer and we were off.

The Thang:

Mosey to parking lot in front of Old Navy

COP
SSH x 20
Windmills (Abe’s cos I’m old) x 10
Moroccan Nightclubs x 20
Low Slow Squats x 15 DC
Merkins x 10 DC
Downward Dog (stretch the calves) Honeymooners (the back)
Mountain Climbers x 20 DC
LBCs x 20 DC

Mosey to back of Valvoline to hill

Jacobs Ladder
10 Merkins at bottom/1 Squat at top

Mosey to stairs/raised patio near fountain

5 up and over laps with Bones setting the pace

Mosey to Fountain/Roundabout

Dirty McDeuces
All exercises in cadence
Do all 4 exercises, run lap around traffic circles at either end of parking area

20 Merkins
20 Lunges
20 LBCs

20 CDDs
20 Squats
20 Freddys

20 Ranger Merkins
20 Reverse Lunges
20 American Hammers

Walked over to fountain, found some bench

20 Dips OYO

2 min jog to COT for name-a-rama

Welcome FNG Regal.

Thanks to Jedi for the Q.

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Wonder Twin Powers

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13 Pax gathered at the Deep for an unheard of beatdown by YHC and Ginsu. So heres the backstory….YHC was given the honor of Qing the Deep by Shakespeare (Keep up the great leadership!) One of the Pax that YHC wanted to get to know better was Ginsu, our 1st F Q. So, in an unheard of move that was borderline ridiculous, we went for it. Ginsu added a bit of variety by  bringing his speaker to play some tunes throughout the workout. Lots of mumble chatter came from this.

The Pax of Lake Wylie are known for giving it their all and they did not disappoint. Gansu was prepared and YHC brought an old school Dirty McDeuce (courtesy of OBT) to the group.

The discussion was impact which was a carryover from the 3rd F Convergence from the day before. YHC admires the impact that Pax of F3 the Fort are making in the community. However, the best opportunity/need for impact is those who fall into your first 2 circles of Concentrica. The M and 2.0s. Fittingly, Bones posted with Link, his 2.0 who brought it for the workout and clearly Bones is making an impact with this one.

The Thang

Mosey across the street to Oakridge Middle – Pusher in the lead

COP

Windmills

Morrocan Night Clubs

SSH – no less than 30

Mtn Climbers

Merkins

Mosey to track for the Dirty McDeuce – First song is Ice, Ice, Baby by Vanilla Ice – let the mumble chatter begin!

4 sets of exercises, 3 exercises x 12 – IC, followed by a lap

Exercises focused on chest, core, legs

Round 1 – Merkins, LBCs, Low slow squats

Round 2 – Wide arm merkins, Dollies, Lunges

Round 3 – CDD, Rosalitas, Monkey Humpers

Round 4 – Diamond, Flutters, Mtn Climbers

Handoff to Ginsu

A few words on the intentionality of impact

Intention leads to Actions and that leads to Impact

Sprint work

50 yard sprint, 3 hand release burpees, 50 yard mosey x 3

LBC, Big Boy, Flutter x 20 in between

50 yard sprint, 10 merkins, 50 yard mosey x 3

V Ups, Captain Thor, Boats and Canoe x 20

50 yard sprint, 10 jump Squats, 50 yard mosey x 3

Freddy, hello dolly, protractor

Thunderstruck was played…uh oh!

Started with a V Up for every “thunder” based on request by Bones (what was he thinking) we switched to a burpee.

Mosey home

 

Moleskin

  • Thanks to Ginsu for the music. Definitely made the pain feel a little better
  • Thanks to Shakespeare for the opportunity
  • Thanks to Shady for coming over from Tega Cay
  • Ruck options upcoming –  See Royale
  • Training opportunities for Ragnar – See Royale
  • Read your newsletter

Pusher out!

 

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Still in Abyssness

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I seem to keep having my last Q in the Carolinas at least once a week now. Gonna need to stop calling it that until I got a final date for when I leave. Bones gave me the Q for abyss at sea legs, came up with something on the spot that went more or less like this today-

Mosey to basketball court, COP

Mosey to the back road. At top of back road, tried having us do rugby sprints, learned its kinda hard to do it coming downhill, didn’t realize the angle was as steep as it was when trying to stop suddenly for six inches. Did this all the back to basketball courts

WIth a partner, each man does 30 pullups  altogether, switching off to run to give breaks between sets. I love my pullups, and 30 is ambitious I think for most people.

After this went on to main event. Tried explaining the whole routine before starting, but learned it was alot easier to just go round by round and have the PAX follow along till the habit picked up.

ISLAND HOPPING

4 islands nearest us in parking lot, do a set of an exercise and run to next. then,Far away islands, run to each and do 15 LBCs.  last island near middle by COT, 10 burpees before moving on to next round. rounds were as follows:

1.10 merkins

2.20 squats

3.20 monkey humpers

after going through one cycle of this, PAX had it down pat. 10 minutes, left, started over with intention that everyone do as much as they could before time. Pax in lead got to monkey humpers again before COT called.  As usual, Jedi was beast mode and in the lead and never looks like he’s dying haha.

Had lunch with Qbert today who was present, I asked him what the general impression was of ” a whopper Q”, if it had any general characteristics . He answered that it was that nobody ever knew what it was going to be or what to expect. Really, Really glad to hear that because honestly, my biggest thing that I want to avoid at all costs, is to be too predictable or cliche when I lead the beatdown. So its good to know.

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Jedi’s Post-iversa-Q

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You would think that I’d have some sort of snarky intro to open my backblast for my anniversary Q. But, writer’s block. I blame peanut M&M coma. #keepingitclydesdale

YHC was pleasantly surprised when 11 PAX joined me in the gloom for my poorly hyped celebration. I blame the site Q…  Special recognition goes out to Phish, who is in town for the training YHC runs for his job. Poor soul didn’t know he’d be seeing me in the gloom before putting up with me all day. Anyway, the disclaimer was given and we jumped right into our warm-up. SSH, low slow squats, Moroccan night clubs, and windmills were all done in cadence to some forgotten number before we rolled out.

When I was EH’ed a year ago, my very first post was to a running AO. I hate running (shocker, I know), and at that point I hadn’t run in well over a decade. Not intentionally, anyway. Copperfield gets credit for bringing me out, and since he was training for his marathon, we did a lot of running for my first week. So, to commemorate my first post, we went on a run around Rivergate, working out to right around one mile (we cut out the full loop done for pre-runs, which is ~1.6 miles). Final destination: the fountain.

Mini Moleskin 1

My first big takeaway from jumping into this F3 thing was, you have to put yourself out there and do the uncomfortable thing if you’re going to get better. I hate running, but more than that I hate getting vulnerable and walking into a new situation where I may or may not be accepted. The first couple weeks of posting were more of a mental battle, trying to get over myself, step out, and meet some people because, let’s face it, I had no friends. I wasn’t going to make friends by sitting on my six, so I had to do the uncomfortable thing. Like running. Or meeting a group of guys I’d never met before in a dark parking lot in the wee hours of the morning.

Back to the workout…

Next to the fountain were 10 balloons (taped to cones so they didn’t blow away). Inside each balloon was a card with an exercise and a number of reps. Pretty simple here: pop a balloon, the group does the exercise for the given number of reps, then we all run a lap around the parking lot. Originally the run was around the traffic circles, but that got shortened after the second round.

Exercises completed:

  • 100 hillbilly squat walkers
  • 1000 burpees
  • 400 jump squats
  • 700 squats
  • 500 diamond merkins

Reps were evenly distributed among the PAX, but those completing their reps first were encouraged to pick up reps from those still working. As a team, all reps were completed, with probably some extras thrown in for good measure.

Mini Moleskin 2

After surviving the first couple weeks with F3 last year, I realized that this group was special. It’s been years – probably at least a decade, if not longer – since I’ve had a group of guys who are willing to step in and help out in a moment’s notice, with pretty much anything. Guys who are willing to encourage you, push you, or be a total idiot with you. We aren’t in this life alone, and F3 is a tangible example of that reality. We aren’t made to do it alone, so stop trying, get over yourself, and reach out. There are people around ready and willing to help.

Back to the workout…

With just a couple minutes left, we had to get back to COT. We could run (blech), or we could partner carry. Having recently dropped weight through the generosity of food poisoning, I wasn’t as burdensome as I have been in the past. Nevertheless, Witchhunt took one for the team and carried this Clydesdale halfway back. I lucked out in that deal, as he weighs maybe 160 pounds. All PAX gathered at COT for a final word.

Mini Moleskin 3

In addition to having a group of guys around to help out or be an idiot with, the community here goes deeper than that. These guys are willing to step in and carry your burdens when you can’t. We have PAX in our region who have gone through some awful experiences, just in the past year. Watching the community step in and do for them what they can’t do for themselves at their times of greatest need has been incredible. We can carry each other in a workout, but it’s something entirely different to carry each other through the hardest times. It is an honor to be able to be a part of this.

It’s not about the workout. It’s not about ourselves.

It’s about our brothers.

This is why we do it.

And this is why we give it away.

There were announcements. Read your newsletter.

As for prayers, here were a bunch, but the big ones I remember are recent friends and/or family members of PAX who have died of cancer. Pray for those left behind as they mourn the loss yet continue on.

Thanks to all the PAX who posted with me this morning, and for those who didn’t post but have been a part of this journey. It is an honor to get to serve you.

Jedi

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Beyond- Freedom has never been easy.

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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.

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Taters beat down

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23 Pax, 19 for Bootcamp and 4 Ruckers

Welcome FNG Mill-Billy

It’s been a while since Tater had the Q and he did not disappoint!

He gave the disclaimer and we were off to mosey, Toy Soldiers, Butt Kickers, Knee to chest, Karaoke

COP Did a few exercises here to get nice and warm before we mosied over to the fountain and partnered up

Dora 1-2-3-4 100 Derkins, 200 Step-ups, 300 Dips, 400 LBC one partner ran the loop while the other partner did the exercise

We got through one full round and started our way back down before we stopped and returned to the COT area to do a little Ab-Lab

Excellent work! It was not an easy workout and we were all challenged!!

Great work Tater and the PAX!!!!!!

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Chalk up the Pain

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29 Men descended on the Colosseum for a downpainment delivered via sidewalk chalk and a discussion on You vs. You.

There are enemies around all of the time and as men we are challenged to defeat those enemies one by one. Often overlooked is the enemy of one’s true self. This may be the most challenging enemy in our effort to become a better man.

In fighting with our enemies, we often look at overcoming the battles and winning the war. For example, to overcome alcohol addiction there is a 12 step process. This works because no one can overcome the war of addiction in one step. It takes winning individual battles…or steps.

To become a better man as we are called to do in Ephesians 5, it is much the same strategy. Get a little better as part of a journey to ultimately be the man that you want to be. It doesn’t happen overnight. There is no cold turkey quitting that offers long term benefit. It is baby steps, one at a time, with an understanding that the enemy is always out there. These enemies are called pride, selfishness and greed to name a few.

The Thang

Mosey to parking lot (Lots of mumble chatter here…love it!)

Stop along the way for 5 Burpees…quieted some of the chatter

COP

30 SSHs

5 Burpees

15 IWs

4 Burpees

10 Merkins

3 Burpees

10 Windmills

2 Burpees

15 Squats

1 Burpee

Mosey to back parking lot

9 Stations  each with a different exercise and sidewalk chalk

Do each exercise for 1 minute. Write down the number of times you completed

Station 1 – Burpees

Station 2 – Flutter kicks

Station 3 – Wide Arm Merkins

Station 4 – Bombjacks

Station 5 – American Hammers

Station 6 – Jumping Lunge

Station 7 – Donkey Kicks

Station 8 – Elbow Plank

Station 9 – Carolina Dry Docks

Rinse and repeat station asking that you do 1 additional rep per station

Mosey home

 

Moleskin

  • Convergence on July 4th at Pantheon
  • Upcoming Sweati on 7/14
  • CnW discussing your One Word on 6/29
  • Tclaps to Ginsu for living the mission of #218 with another FNG – Love Boat
  • Prayers for Bob the Builder, Father in Law, Deacon’s M

It was a pleasure to lead the Pax and all 3 Fs were accomplished with a visit to Crossroads led by Bonsai after. Thanks to Jekyll for the opportunity!

Pusher out!

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2 Year Anniversary of The Abyss

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Today we celebrated 2 years of the Abyss.  When the shovel flag was planted 6/29/20016 by Dark Helmet the Abyss was merely an idea that “if we build it….they will post.”  And post the PAX did!  Over the past year and half it has been an honor to be the Site Q of this versatile AO and I appreciate all the PAX who have come out and led a workout.

Q got to the AO with seconds to spare due to an emergency bathroom visit at a 24 hr Harris Teeter in route.

Once disclaimers were given and the 5 F3 Principles given (due to FNG) we were off.

Quick mosey around the front half of the AO to allow all stragallers to exit their vehichles (ehem…Wildthing) and then to a warm-up circle.

Warm-up

  • Windmill
  • Weed Pickers
  • Moroccan Night Club
  • Slow Low Squat
  • Plank (a few Broga moves)
  • Merkins
  • Stretch with knees to chest

The Thang

I told the PAX that I wanted to highlight a few of the “features” of the AO during the workout so we started with the Flag pole.

  • Bear Crawl around circle in front of school

Mosey to very back hill of the AO for a series of hill exercises

  • Lunge walk–Sprint to top
  • Broad Jump–Sprint to top
  • Basketball shuffle Flip half way

Mosey to the Basketball court for some Suicides

First Suicide–

all four goals and back

Second–

  • Start with 10 Squats
  • 2nd Goal–10 Merkins
  • 4th Goal–5 Burpees

Mosey into “wet and muddy” field

  • Elbow Plank position with Peter Parker’s
  • Jack Webs (everyone’s favorites)

Mosey to “the hill”

  • Finished strong with 5 sprints up the hill

Mosey to COT.

Everyone pushed themselves and got better for it…includding FNG who was off to the side threatening to Merlot.

Once Namorama was finished we welcomed FNG Oompa Loompa!

Announcements and Prayers

Thanks again for all the PAX who came out today to celebrate this AO.  We had 24 there and we have set the goal for 30 next year!

-Bones

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BEYOND – CONFIDENCE & SELF-WORTH

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Being the BEYOND Q has been something that I’ve found to be quite intimidating after the first few that I attended. I’ll admit, I’m not the most experienced in the 3rd F. How will I find a message that will resonate with the PAX? Will it impact them? Will it move them? These are all of the questions that have been on my mind since getting on Q schedule for BEYOND.

5 brave PAX split from the group and went off into The Gloom with YHC.

Pre-Amble:
Throughout the majority of my life I’ve had the luxury of being able to take the easy way out when things got tough. High School Sports Injury? Rehab is too hard I’ll just find something else. Finding out the career you want involves hard classes and real work? Find something easier that takes less effort. Tough time finding a job? Take the first and easiest option instead of facing rejection. I can’t even count the number of goals I’ve set for myself and just sat back watched as goal date just floated on passed.

What do all of these easy way out decisions lead to? Regret. They lead to happy hours and late night talks about how I could’ve done X, but (insert lame excuse here). They lead to late nights saying I should’ve been Y, but (insert lame excuse here).

Where does all of that come from? What makes it so easy to compromise? I think it comes from not knowing who you are as a man, or what is important to you. I’ve spent most of my life trying to assimilate into whatever peer group would have me. Tupac summed up my teen years the best, “I hung around with thugs and even though they sold drugs, they showed a young brother love”. The quickest way to make friends in college? Find the party or hang out in front of dorms and meet the smokers. So far, probably not the most High Impact Men to surround myself with.

Enter F3 about 2.5 years ago. This group of men has given me confidence. It has built enough self-worth in me that I can now look people in the eyes when I talk to them. It has given me the desire to want to finish what I’ve started, to complete the task, to not accept not meeting the standard. The saying we’ve adopted is “Do the Harder Thing”. That is how I want to live my life.

Today the feeling of regret stops. Today we come back to one task, one goal that has eaten away at me slowly for 18 mos…

THE THANG
About halfway through our F3 Custom GoRuck Challenge, after carrying heavy logs and each other, Cadre Danny and Cadre Flash challenged us to a PT Test.

100 Burpees
Run 1.1 Mi
50 Burpees
Run 1.1 Mi
Time: 32 minutes (for the vent they added an extra few minutes)

My time the first time was over 40 minutes.

All participants finished in 31 minutes or less!

Thank you Maximus for the opportunity to lead.

Until next time in the gloom,

Wild Thing out!

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