Whoaaa Nelly! Humidity up and so was the PAX count. Added 9 men from last week for a total of 19. Several first timers- Norm, Manifold, Sugar Daddy, JWOWW. The Sale Boys were valiant. My understanding is they blacked out. Week 2 in the books and most returners improved. Dang Sir Topham Hat comes in from the Bullpen to capture 1/2 of this weeks Virtual trophy. No shock there. As always #sneakyfast Fishsticks is up at the front. See below and see you next week
The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile. today was shorter but will adjust next week. Each week PAX (and returning PAX) work to better their accomplishments down the board.
F3 June week 2
The Challenge:
Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100 Sunshine (C)
Deep Squats – 100
LBCs – 200 Norm(116), Funhouse(75), Offspring (10),
Carolina Dry Docks – 100 Gridlock (C)
Russian Twists – 100 Cyclops (C), JWoww (C), CSPAN(C),Shady (C), Dark Helmet (70), Lil E (45), Manifold(25)
Mac Tar Jai– Sugar Daddy (38), Trucker (15), 100 Brick (10), Harry Carry (5)
Jump Squats – 100 Jekyll (27)
Mountain Climbers – 100 Fishsticks (C), Sir Topham Hat (C), Bonsai (1)
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100
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.
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!
Cakeboss did warmup I’m sure he did the usual SSH and Merks. I was fashionable late as usual QT was calling my name, thank you Lord for such nice facilities! I did make it to his 10 burpees OYO and plank curb walk 10 steps to the left then 10 back to the right x 2.
The Thang
I had Q for this part of workout. Workout we did I call 4×5. Here’s how it goes: Each exercise counts off in 4’s all the way to 20. 4-8-12-16-20. Start doing 4 count one end of parking lot then a different mode of transportation to other end of parking lot (about 75 feet) away for every different exercise. Reps go up each end of parking lot. Here’s the different rounds.
1) Hand Release Merkins with Duck Walk in between
2) Sumo Squats With Bear Crawl in between. Every other Bear Crawl was backwards.
3) CDD with Lt. Dans in between
4) Burpees with Power Skips in between. Omaha was called after 12 burpees.
5) Monkey Humpers with Inch Worm Merkins in between.
6) Time was almost up so one last backwards bear crawl 75 feet then back to COT for 2 sets of ablab. Rosalita and Hello Dolly x 10 in cadence.
Sweati is coming up July 14th sign up. It’ll suck but most CSAUPS do! I’m doing a 10k that day on trails (surprise) so it will suck too!
Last but not least my two cents or my message. I’m guilty of this big time and struggle daily. PUT DOWN THE PHONES! Invest quality time with your wife and kiddos. No phones at dinner table. Do a puzzle together. Read a book. Take your kids outside they are only little for so long. Spoil your wife. MAKE MEMORIES! I love each and every one of you guys in F3. Let’s do life together men. If anyone wants anyone to talk to I’m your man! I love helping and being of service to others. Sorry so late for backblast!
Adversity: A state or instance of serious or continued difficulty or misfortune through showing COURAGE in the face of adversity.
The Beyond workouts have been influential in pushing us all beyond our normal tendencies. As each of the Q’s created hard, meaningful, powerful workouts, the messages have been even more impactful. I dug deep into why F3 has been so impactful to me for the past 5 ½ years and realized that if I wasn’t Headlocked by Sen Tressel and Decible, I would never have found the reason why I am who I am, nor stepped outside of my comfort zone. As many know, I am not one to speak messages or bring attention to my birth defect. Yes I love to rattle the Q’s and bring sarcasm – but that is to hide my anxiety and self-awareness. Growing up with a birth defect being extremely skinny and frail had a huge negative impact on me: from being prohibited from playing organized sports, to ridicule, to hash words, to being left out. Growing up I became extremely self-aware of how I was different, how I looked, and how people looked at me. Up until college, I had no self-esteem. I was shy and timid. A college roommate encouraged me to hit the gym with him and from that point on, I became a gym rat for the sole reason to make my body look normal. That never happened, and I knew it wouldn’t. But I had to find a reason – COURAGE – to face Adversity. When Sen Tressel approached me about F3, he knew that I worked out religiously, but I bet he knew I was missing something. That was the fellowship and faith aspect of my life. Don’t get me wrong, my wife is my treasure, and she see’s through all my fallacies and understands the importance of my working out. Adversity has smacked me right in the face more often than not, and without the courage of my F3 brothers, pushing me, encouraging me, accepting me, I would not be a better man, husband, nor father. If you asked me 20 or 25 years ago to participate in a GoRuck Tough, a Mudrun, a 5k, a CSUAP, I would have said something that is not print worthy. We all deal with Adversity, we deal with it differently, but courage is the root of the means to fight adversity. I will never be normal, I will never be as strong as Maximus or as fast as Sen Tressel or courageous as Dark Helmet, or a leader like CSPAN, but without F3 and our brothers locking shields together, adversity would overrule our lives and we would not find the courage to push each of us through the hard time.
So the Thang represents one of the hardest WO’s F3 experiences. I thank Jekyll for introducing the board of pain many years ago. But I wanted to put a twist on it – different exercises and a little more running. I wanted each of us at Beyond to encourage each other to push through the adversity that the box of pain presented.
Ran ½ mile to the FMHS ROTC pull up bars. Conduct each exercise listed on box of pain, then run around the parking lot (approximately 0.3 miles). Complete as many as you can until Q halts WO.
100 LBCs
50 Burpees
25 Pull Ups
100 Big Boy Sit Ups
150 Squats
100 Merkins
100 Mountain Climbers
Wrap up with round of 10 count Abs:
A = American Hammers
D = Dying Cockroaches
V = V-ups
E = E2K (oblique crunch with RL on L knee then switch
R = Rosalitia
S = Sit ups
I = Imperial Walker on your back (bicycle)
T = Tummy Tuck (LBC)
Y = Yo Rosalitia this is Dolly (Start in Hello Dolly brings legs together then bring legs up)
Run back to COT
Thank you Maximus for allowing me to Q Beyond and for us all to find Courage to fight through Adversity everyday. F3 is a conduit to each PAX finding the courage and accountability to get through whatever Adversity your are dealing with, and F3 brothers are the foundation to help each of us through adversity.
Thank you for the 24 guys that came out to The Coop this morning for the shovel flag handoff to YHC from Sugarbug. I decided to give the FBI PFT test as the workout.
We moseyed to the field and did a chicken wing approved warmup. We warmed up until he gave the clearance to proceed.
FBI PFT is as follows:
Max situps in 1 minute
300m sprint
Max pushups
1.5 mile run
Pull-ups (optional) we didn’t have enough time for these.
Out of the 25 PAX that posted only 7 passed unofficially.
Dark Helmet
Subprime
Sasquatch
Skate or Die
Harry Carry
Caddy Shack
Bonsai
Some guys were close, but the sprint and run is where most guys got caught . Welcome FNG Easy Button!
My first order of business as new Site Q is to move the congregation point to the good asphalt so when we do Mary, we don’t feel like we are laying on broken glass.
Thanks to sugarbug for the peaceful transition and thank you for all your leadership!
On an unseasonably cool June morning, 41 #HIMs met to get an attitude adjustment and start the day out right.
Mosey to the big parking lot on 160.
WARMUP:
20 4-count side straddle hops
Five Burpees OYO
10 4-count Windmills
Five Burpees OYO
20 Low slow squats
Five Burpees OYO
15 4-count Merkens
Five Burpees OYO
20 Mountain climbers
Five Burpees OYO
20 Moroccan night clubs
Five Burpees OYO
The THANG
Four corners in the big parking lot. Count off into groups of 4s and rotate through the stations.
Corner 1: Mosey to the bottom of the hill (160) and sprint back to the top, rinse and repeat. LBCs when done.
Corner 2: 30 Hand release Merkens. LBCs when done.
Corner 3: 40 Monkey Humpers. LBCs when done.
Corner 4: 20 Burpees. LBCs when done.
Rinse & Repeat
Mosey to the wall for 20 4-count wall mountain climbers.
Mosey back to COT….NOT DONE YET!
Captain Thors in cadence to 8 x 32.
COT
1 Corinthians 9:24 reads “Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win!” Give everything you do your best effort. Sometimes, however, this requires an attitude adjustment. Be grateful for how God has blessed you and honor HIM by giving it your all. After all, the only difference between a chAmp and a chUmp is YOU!
I was at The Fort a couple of months ago and mentioned to Bonsai that I would like to be put on the Q Schedule, as I had never had a Q at this great AO. Soon after, he contacted me to request that I give him a date. Well, that date has arrived.
I had originally had Ponytail as a CoQ, but do to his schedule change he couldn’t make it. I quickly asked Bonsai to find someone who could lead a short warmup as a VQ. Bonsai put it on Twitter about a week and advance and the HIM to step up was . . . well nobody. His only choice then was to tell everyone that Longshanks would be the CoQ if nobody stepped up. Well, again nobody stepped up, so YHC’s CoQ was Longshanks as determined by the PAX.
WARMUP
Well, this really wasn’t a warmup as it was Longshanks leading. It was more of a beginning to the madness that was about to continue. Longshanks led us in 15 SSH; 1 Burpee; 10 Windmills; 2 Burpees; 10 Imperial Walkers; 3 Burpees; 10 Hillbilly Walkers; 4 Burpees; 15 Low Slow Squats; 10 Burpees. We then took a mosey over to parking in front of US Synergetic for the following: High Knees; Butt Kickers; Toy Soldiers; & Soccer Moms.
We then moseyed over to Millstone Park for some Lucky 7’s. At the bottom of the stairs, 7 dips; at the top of the stairs, 7 squats; and at the short wall, 7 box jumps . . . X 7. As the PAX waited for the 6 they performed LBC’s. We then all performed 7 chin-ups on the bar, 7 pull ups on the bar, and 7 Bombjacks.
Then Longshanks passed it off to YHC.
THE THANG
Prior to moseying back to the following locations, we turned and faced the flag at Veteran’s Park for the Pledge of Allegiance to the American flag led by Geronimo.
A few days earlier in the week, I had done an afternoon ReCon of the area to know exactly where I wanted to go to be prepared for this workout I have been long awaiting for. Well after we did the Warmup, we took a mosey over to the small parking lot in front of US Synergetic for the following: BOMBS-Burpees; Overhead Claps; Merkins; Big Boy SitUps; and Squats.
I’m not a big fan of exercises where the PAX have to do a lot of counting because I believe it takes away from the fellowship of our time in the gloom. So I did these BOMBS a little different. I asked the PAX to pair up with someone they know fairly well. Then we began the BOMBS. Partner 1 performed the exercise as the bottom of the hill (Massey St. Hill) while Partner 2 ran to the top and back. Then they flip flopped. We did this for 1 round of BOMBS at a pace that each PAX could maintain.
Before starting I had asked the PAX to get to know the other PAX while either running the hill or performing the exercises. The objective of this whole series of exercises was to allow for good fellowship in between breaths.
During the workout we stopped at a statue located just across from Veteran’s Park of three people assisting each other up a wall. I then discussed what is below in the NMM.
We then moseyed back to the COT where Zildjian led us in some MoM.
NMM
When I am unable to post due to work or other commitments, it seems as if my day just aren’t the same. Even if I have to do a #fern Workout or Run at the house or Y it is not the same. I can get fit by myself. I cannot keep a relationship with that #fern for a long period of time. I just get tired of talking and never getting anything back. It is a one way street.
F3 is just the opposite. It is a two way street with a purpose. The PAX of F3 push me to get better physically, emotionally, spiritually with a purpose to live a better life. F3 allows me to humble myself to authority and be led and it allows me to lead, all to make me a better man.
During our workout I stopped at a statue the three people helping each other up a wall. I mentioned the person at the top. This was someone who had already made it to the top: but one thing to notice is that this person was not still looking up or over the wall finding a way to get to the other side. They were looking down at the others with his hand held to assist them get over as well. Then there was the one in the middle being pushed and pulled. Almost to the top, but not quiet there. Needing assistance from both of the other two men. Then there was the person at the bottom. This person did not appear to be down in spirit because he hadn’t started. This person was pushing the other person up to make them better.
The important thing in all of this is they were all working to make each other better. This is what F3 is about. We are all in this as a team, and if we see another struggling we need not look the other way. We as F3 brothers, as men, should help in whatever way possible to help or assist.
This is a call out to all of our brothers. Keep you ears open and your eyes wide. There is always another brother struggling and you, yes YOU might be the HIM God has called to help.
Eccl. 4:9-12 ‘Tow are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up. Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him-a threefold cord is not quickly broken.’
ANNOUNCEMENTS
Read Your Newsletter.
Start Time Change at The Fort starting June 2: 6:30-
If you’ve posted at the Colosseum, you know Jekyll guarantees it’ll be worth your time. So for all the future Q’s of this AO, the nation looks forward to you keeping the streak alive. Several weeks ago I had the opportunity to post with our brothers in Huntersville/Lake Norman and got absolutely smoked on a Wednesday morning as we spent much of the 45mins pushing cinder blocks around while bear-crawling the parking lot. It was way too painful to keep to myself. After all, we’re supposed to give it away, right?
With a little pre-hype on the machine yesterday, 21 brave souls joined me at The Colosseum and after a donation from Bonsai, I was able to ensure we had enough coupons. Little did I know that you can’t give some of these guys nice things because their way out of doing the workout is to break my blocks.
Once all were accounted for, we moseyed to the bus parking lot for an abbreviated wind mill and stretch session. This was purely at Santini’s request but wasn’t frowned upon by anyone. After all, when you get a request from the guy that EH’d you into F3, do you really have a choice? After that 2mins, we took off for the back entrance road which just so happened to be the launch point of Jekyll’s horribles last week. Some assurance was necessary as people got a little anxious while we stood there. I guess the memory was still fresh from the previous week.
At each light post, 10 SSH and 10 Freddy Mercury’s. Once you hit every light post, bring it back to the start where you get your form called out by none other than CSPAN…hmmm, seems ironic!! We love him anyways.
Now that we got that out of the way, mosey back to my truck where we begin the next chapter. Like a jewelry dealer opening their trench coat to show his watches, I opened the tail gate to reveal 25 cinder blocks. Oh, it’s on now. Grab a block and line up in a straight line with the basketball hoop. I also learned that for those speedy folks out there (that’s you, Tesh), I need to be very specific with my instructions.
Round 1:
10 Burpees
20 Carolina Dry Docks
30 Squats holding the block
Bear Crawl pushing the cinder block to the line at the other basketball hoop.
Round 2:
10 Bomb Jacks
20 Flutter Kicks with a Press
30 Bicep Curls
Bear Crawl pushing the block back to the start
Round 3:
10 Diamond Merkins
20: Deadlifts
30: LBC’s (with or without the block but seriously, is there really an option?)
Bear Crawl pushing the block to the other hoop.
Round 4:
10 Toe Touches (with or without the block)
20 Lunges (20 each leg)
30 Shoulder Press
Bear Crawl pushing it the block back to the start
Circle Up:
Staggered Merkins (6ea side)
Flutter Kicks w/ the press again
Ended with more bicep curls
As a Q, it is great to hear all the chatter but to then have that followed by the moaning and then…silence as the PAX are trying to stay focused, that’s affirmation. Great job to the guys and special T-claps to the next level’ers (Dark Helmet, Trucker and Bonsai) for throwing the ruck on during this. The original workout had a ruck or weight vest involved so I respect you for going that rout. I will join you with the ruck next time. The bear crawls pushing that block while wearing a ruck…that’s memorable.
Prayers:
Upcoming graduations, appreciation to the PAX for checking in on us and holding us accountable, Badger.
