Tag: Boogie Down

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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Always Ready

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Maximus at a “Moderate?” I mean, c’mon, Slow Burn isn’t always moderate. That said, I appreciate the opportunity to Q no matter the AO so thank you Smithers for thinking of me. I tried to honor the AO by pushing the PAX and keeping everyone together.

So here it is:

Warm up jog to the lot next to Lowe’s for a warm-up circle of:

SSH (Only for Trucker), Imperial walkers, Wide-Arm Merkins, Donkey Kicks and 10 Burpees (more to come)

Line up shoulder to shoulder on the wall in the peoples’ chair position

Starting at one end, we’d lunge walk to the other end of the peoples’ chair wall.

Next series, PAX line up shoulder to shoulder in a plank position with their feet on the all. Starting at one end, the PAX would bear crawl to the other end.

Jog around the back of Lowe’s heading toward the ever-changing car repair shop. The interesting thing here is that while finishing the jog, I heard a conversation between Chicken Hawk and Wide-Right where the latter mentioned he hasn’t Q’d yet and was interested in getting on a Q schedule. So, I did an about face, confirmed what I thought I heard and gave him the opportunity as soon as we circled up in the repair lot. After a brief mention to the PAX regarding the Q change for the next several minutes, I think he led us in the following:

LBC’s, Mountain Climbers, 10 Burpees Dips, Derkins Peter Parkers, Parker Peters, SSH and 5 Burpees…he then handed it back to me.

Now, jog to the large lot on the other side and circle up:

Flutter kicks w/ a press

Box Cutters then reverse box cutters

A short 3-tier suicide series with jump squats as you return to the starting line.

So that was in; we keep the group together, encourage the chatter and give a man his opportunity to lead us. Just another day in THE FORT.

Leave no man behind but leave no man as you found him.

Maximus

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Partner UP!  Iron Sharpens Iron

Amazing weather morning for a F3 gathering …
Weather was perfect, humidity was bearable and the Pax showed up eager to get better.  No FNG’s disclaimer completed :
Mosey for warmup :

Circle up for the following IC:

Side straddle Hop 15x
Imperial Walkers 10x
Mtn Climbers 10x
LBC’s 10x
Hillbillie Walkers 10x
Moroccan Nightclub 15x
Merkins 10x
Plank Jack 10x
Windmills 10x
2 Burpees (OYO) closed us out

Mosey :

Explained Theme and Goals for the workout :
GET in the Game: “look for opportunities that are presented!
Specifically, the people you intersect within your life…..”
Partner up!  Accountability and Opportunity to GET Better.
Proverbs 27:17. As Iron sharpens Iron, so a Friend sharpens a Friend.

Explained to PAX I joined F3 in September 2015 : My fitness, spiritual and fellowship commitments are so much stronger over the past 3 years than in my previous 40 years on this earth, I am blessed !

The THANG: Partner up!
10x reps : 2 sets
Partner Derkins :
Partner 1 planks : Partner 2 Derkins
Partner Leg Raises ( Iron Crosses)
Partner 1 Assists / counts
Partner 2 : ( on six) raises legs to touch hands of partner one :
Jog to other side of parking lot :
10 partner merkins : hand slap Merkins
Jog back to start : Partner 2 completes reps and sets

Mosey for Round 2 and 3 :

Round 2 : Partner up! Combined total
100 Merkins :
Rotate every (20) : Partner 2 planks

200 Flutter Kicks :
Rotate every (25)  Partner: Al Gore

300 Squats:
Rotate every (30) Partner : Plank

Round 3 : line up on the curb (plenty of room located for all 21 pax…

Toe Taps : while each pax jumps out of line for 2 burps ( start at one end and move to other : modified for each end to start and meet in the middle)

Once completed : Circle up
Body destroyer : while 2 pax met in middle of circle for 2 burpees.
Finished with round of Mary :

COT : 21 Pax : Announcements/Prayers for Hurricane Florence recovery and First Responders along with all volunteers heading over the coast to assist with recovery.

Very Blessed for the Opportunity to Q

Thank you to Beacon!!!

Fogerty

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Today was the 13th and since so many are superstitious on the 13th , I was thinking why not make their apprehension for a certain day of the month a reality!  All were also concerned with the approaching storm perhaps they overlooked the storm that was coming this morning in the Gloom.

We began with a little Broga sun salutation action to get us in the mood for a longerish mosey….Love running down the middle of Fort Mill in the early morning. 

We turned and ran past the police starting their shift , a lot of hello’s to the officers…then a right turn down the hill and to the church from there it was game on. 

The Thang

10 burpees  and a run up the stairs and around the church x5…yes 50 burpees

next 4 rounds of 10 dive bomb merkins and up the stairs and around the building

next 3 rounds of 10 hands out front merkins and up the stairs.  (note to self: stairs are painful after 12 times) Doesn’t matter what was coming after that as time ran out so we moseyed up the hill to the COT for the closing and oxygen. 

Thank you to all again for helping me catch back up on the September burpee challenge. 

 

Dungaree

 

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Partner UP! Iron Sharpens Iron.

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Partner UP!

Amazing weather morning for a F3 gathering …
Weather was perfect, humidity was bearable and the Pax showed up eager to get better.   NoFNG’s Disclaimer  : Mosey for warmup

Circle up for the following IC:

Side straddle Hop 15x
Imperial Walkers 10x
Mtn Climbers 10x
LBC’s 10x
Hillbillie Walkers 10x
Moroccan Nightclub 15x
Merkins 10x
Plank Jack 10x
Windmills 10x
2 Burpees (OYO) closed us out

Mosey :

Explained Theme and Goals for the workout : GET in the Game: “Look for opportunities that are presented!  Specifically, the people you intersect within your life…..”
Partner up!  Accountability and Opportunity to GET Better.
Proverbs 27:17. As Iron sharpens Iron, so a Friend sharpens a Friend.

Partner UP for accountability.

Explained to PAX , I joined F3 in September 2015 : My fitness, spiritual and fellowship commitments are so much stronger over the past 3 years than in my previous 40 years on this earth, I am blessed !

The THANG: Partner up!
10x reps : 2 sets
Partner Derkins :
Partner 1 planks : Partner 2 Derkins
Partner Leg Raises ( Iron Crosses)
Partner 1 Assists / counts
Partner 2 : (on six) raises legs to touch hands of partner one :
Jog to other side of parking lot :
Partner Merkins : hand slap Merkins
Jog back to start : Partner 2 completes reps and sets

Mosey for Round 2 and 3 :

Round 2 : Partner up! Combined total
100 Merkins :
Rotate every (20) : Partner 2 planks

200 Flutter Kicks :
Rotate every (25)  Partner: Al Gore

300 Squats:
Rotate every (30) Partner : Plank

Round 3 : Line up on the curb (plenty of room located for all 21 pax…)

Toe Taps : while each pax jumps out of line for 2 burps ( start at one end and move to other : modified for each end to start and meet in the middle)

Once completed : Circle up
 Body destroyer : while 2 pax met in middle of circle for 2 burpees.
Finished with round of Mary :

COT : 21 Pax : Announcements/Prayers for Hurricane Florence recovery and First Responders along with all volunteers heading over the coast to assist with recovery.

Very Blessed for the Opportunity to Q
Thank you to Beacon!!!

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Q School Week 3

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A big turnout of 24 pax posted to Golden Corral for the third week of Q School.  The Ruck gang added another 9 pax, for a total of 33!  It was great to see such a large and enthusiastic group seeking to learn and grow.  The F3 mission is all about leadership, and the leadership foundation of F3 is grounded in the workout Q.  So, YHC was honored by the chance to help teach new Qs and to do so alongside our new 1st F leader, Royale.

Royale started us off with a full disclaimer and why we give it every time.  The PAX need to know and understand the assumption of risk every morning, no matter how many times they’ve posted.

Before the mosey to warm-up Royale took a minute to explain how to “read the PAX”.  The Q should be deliberate when starting the workout by eyeballing guys with experience levels and condition levels.  We talked about a Sweeper and how a Q should assign someone to the six.  No man left behind!

The Thang (DD takes over from here)

Warm-up run to back parking lot behind HT and circle up

COP — series of warm-up exercises led by various pax to get loose and to gain familiarity with Counting in Cadence, emphasizing a few important points:

  • Consistent correct use of three commands of Cadence counting for earning confidence of the pax and keeping them altogether in rhythm
  • Sync each count with a movement in the exercise…the Q is counting MOVES, not just counting out numbers
  • Use good form in all exercises
  • Use moderate or even slow counting pace — you can count too fast but you can never count too slow (just ask Senator Tressell)

After COT we broke the large group into 2 sub-groups.  Double D took Q101 group for newer Qs and those that have not Q’d.  Royale took his hand at the Q201 PAX that have Q’d at least a few times.

Double D continued the COP format to allow all pax more opportunity to lead exercises in cadence.  We discussed the fact that the Q’s role is to lead, and as leader his priority needs to be on the pax.  This is not a workout built for the Q’s benefit.  It’s a workout for the pax who are present, led by the Q. We also discussed not feeling trapped by your Weinke and like you have to follow it rigidly.  If you miss an exercise or your rep count is longer or shorter than you planned, just carry on.  No one knows your Weinke and no one will call you out as making a mistake.  Show yourself some grace and just keep rolling on.

The pax also raised many questions:

  • How to prepare — review prior BBs for the AO, review BBs for other AOs, talk to the site Q, make a scouting trip to the AO, arrive early to the workout, ask site Q to arrive early to the workout, practice cadence counting, practice exercises
  • Exercise choice/workout structure — don’t include anything you can’t comfortably do yourself, don’t overdo # of reps, include Dora, small group stations, OYO or partner portions as means to limit period of time Q has to count in cadence
  • Start/end time — Always start on time (ie, 0515 for most weekday workouts) and always end on time (ie, 0600 for most weekday workouts)
  • How to manage COT — always starts at end of the workout period (ie, COT is not included inside the workout time, such as 0515 to 0600), includes 5 elements: (i) count off, (ii) Name-o-rama, (iii) announcements, (iv) prayers & praises and (v) Ball of Man.  Does not have to be long or complicated.  just plan to cover the basics.
  • Backblasts — Q’s job is not complete until Backblast is posted.  Get Backblast posting rights from Old Bay or Gears.  Don’t feel pressure to write a novel.  Get the names and a basic summary of what happened.  Backblasts are critical because they provide connectivity for all pax – those present and those absent – and they provide material for Qs to draw on for planning their workouts.

In order to get he heart pounding and the sweat flowing, we did some sprints up the street by Grace Church.  Then we moseyed back to COT.  We discussed along the way back the importance of watching the clock and location so that you can finish on time back at home base.  It’s better to arrive back home early and knock out a few exercises there than to reach finish time 1/4 mile or more away from home.

During his session, Royale explained how you handle a Q-Jack or too much mumble chatter.  The group will usually self-police but if they don’t making guys do burpees is an easy way to get them back on track.  Do not give up your authority to lead.  Also talked about how to address the Larry Birds (guys out front on  their own) with a communication to them on what to do if they finish early.

But sitting around was not what we here to do!  Our next evolution started with a Lazy Dora.

  • Partner Up
  • 100 Merkins combined.  Rotate partners at 20 while other partner planks
  • 200 Flutter Kicks (double count) while other partner holds 6 inches.  Rotate at 25
  • 300 Squats while other partner holds Al Gore.  Rotate at 25

During these exercises I shared more about an advanced Q style.  What message can you bring to the PAX to help them become Accelerating men?  Some of my favorite workouts are when the Q shares a life lesson during breaks or incorporates it into his workout.  I gave ideas that I’ve stolen from all kinds of sources.  The Q-source, 43 feet podcasts, Jocko podcast, twitter, our 3rd F theme of the month, etc.…

An example I shared about a recent Q I had at the Abyss (see back blast) around the 43 Feet podcast and a Man’s Concentrica.  I made a bull’s eye game with corn hole bags.  The PAX competed around the different areas of focus in a man’s Concentrica.

We moved on to a wall for some more discussions and exercise.

The first wall had a ledge and was no good, so we moved down to the next building where a better wall was located.  Another great lesson from my mistake by telling guys to recon the site before the workout!

During wall sits we opened up questions from the PAX.  Some great questions were raised around workout groupings, how many reps should you prep for, and knowing your group.  We continued with BTTW and another Wall sit.

Last item I shared during the final wall sit was around the COT Prayer.  This was something that made me very nervous around my first Q.  I was not accustomed to praying much, and certainly not in public.  I told the PAX this is an important piece of your leadership when you Q.  Do not give this away to another man.  Finish what you started by sharing from your heart.  It does not have to be each individual prayer request from COT… but don’t forget about this practice too!

We moseyed back to the front of Harris Teeter and joined back up with Double D’s group.

COT

Naked man moleskin

Double D double-clutched the smartphone video during COT (where’s a millennial when I need one?), so this BB is missing a few pax names.  Apologies to those I missed for allowing my Respect traits sabotage the recording of your presence.

Thank you to all the pax who posted!  It was great to see so many new faces as well as some veterans in support of new Qs.  This morning reflected the excitement and engagement  of the pax necessary to sustain the culture of The Fort.

Thank you to each of the new Qs for stepping up. You will be nervous and anxious — that’s normal and expected.  Your workout won’t be perfect — no Q’s workout ever is.  You will also learn and grow through the process.

And a shout out to the Site Qs — take a look at the list of pax here and get these guys booked into Q slots!

 

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It’s the Badger after all…

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Over the weekend, many of us had the opportunity to participate in the 9/11 GORUCK events. It was a powerful reminder that our days are numbered and we don’t have any idea what that number is… One of our Cadre, Mike S., told us stories of men that he knew that had joined the Armed Services in some form or fashion (just as he had) as a direct result of the events of 9/11. One of those was a man that later would give his life in service to his country, Severin Summers III. Cadre Mike knew Severin, and told us some of his story at the event. We thought it only fitting to perform the workout that bears his name at the Badger yesterday. And it was hard…

50 Pull-ups
100 Hand-release Merkins
Run 5K

You could do it straight or break it up as you saw fit. For me, I did them in sets of 10, 20, and 800M runs until complete. I think that everyone chose to break it up in some way… There was a lot of sweat. And pain… those are the things I remember…

We started our week on the right trajectory, with a reminder to live THIRD… like a hero…

Helmet, out…

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The Yard – “Is this a moderate?” In name only!!

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12 PAX and YHC arrived at The Yard for this gorgeous Saturday morning. Nothing like a double down beating early in da gloom!! At least among friends. 9 PAX for 10k run and 5 of those stayed for the double down……definitely a nap day!!

I mention friends because when I look at F3 and especially the 2nd F, I don’t think I ever had as many Friends as I do in the PAX. Grade school, high school, college and career combined can’t touch the number of guys and families I can call “FRIEND” today from the PAX.

God said Abraham was a “Friend” of his. That is powerful when you think about all the things we do as friends together and for Abraham to be called a friend of God’s. In the PAX we workout, eat together, laugh together sometimes cry together. We do crazy CSAUPS we go to church together some of us work together and we are living life together. God calls each of us Friend that choose to be his friend.

Remember everything you do Sky Q is there and wants to share in the highs and the lows and goes before you in all you do. He is your friend and is constant! Never Changing!! Always!!

The Thang:

Little mosey to see if Football field was open, but no dice. The sign with “Private Property” on it was interesting considering each of the men is paying for the field if they own a home in Ft Mill. Anyway…..

Some shuffles, high knees, butt kckers, mosey again to COP

Wind Mills, Squats, Merkins, Freddy Mercurys, Moroccan Night Clubs, 5 burpees OYO

The meat and potatoes:

2 exercises alternating between them completing the reps and going for 3 min

Here they are:

  • SSHs-10
  • Burpees-5—-3 rounds
  • Merkins-10
  • Jump Rope-20
    • 5 burpees
  • Mtn Climbers-10
  • Dips-20
    • 5 burpees
  • Squats-15
  • Curls-10
    • 5 burpees
  • Lunges -10/leg
  • Calf raises -20
    • 5 burpees
  • LBCs-10
  • Donkey Kicks-5
    • 5 burpees
  • Freddys-10
  • Partner Wheelbarrow-curb2curb
    • 5 burpees
  • Big boys-5
  • Partner Plank Hand Taps – 10

With all the burpees mixed in we ended with 55 burpees

Great work by all the PAX. The encouragement and hard work was inspiring.

Thanks Hasselhoff for the Q……as always I am humbled and honored.

Cake Boss

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Live in the Present and Feel the Slow Burn

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Got Labor Day 2018 weekend off on the right foot with a strong group of 23 pax. Awoke to a thick, humid late summer morning and Q-drenaline got YHC to the AO early. Erected a shovel flag as I know that my friend the Site Q,  Smithers, is on IR. Heal up brother. We’ve got this one covered.

Had put out a blast into the Twitterverse that this would not be so moderate. Once Hootie rolled in with his usual 1 minute to spare, the Disclaiming began. With such a large group and many newer faces, the full-on disclaimer was explained. Then:

Mosey in front of Empire Pizza with High Knees, Butt Kicking and Toy Soldiers.

COP:

  • Seal Jacks * 25
  • 5 Burpees
  • Moroccan Night Clubs * 15
  • 4 Burpees
  • Merkins * 10
  • 3 Burpees
  • Squats * 15
  • 2 Burpees
  • Wide Arm Merkins * 10
  • 1 Burpee
  • Windmills * 15
  • Squats * 25

MOSEY back to the rear entrance to Chick Fil A for the:

THANG:

LADDER -RUN BACKWARDS UP THE HILL, 7s, MERKINS AT TOP, BOMBJACKS AT BOTTOM. 10 Counts by destiny. ROUND 2-SQUATS AT TOP, LBCs AT BOTTOM. It’s not easy to find an incline near this AO, but the running backwards up the driveway presented enough resistance. Real crowdpleaser.

THOUGHT ON PRESENCE: WHAT DISTRACTS YOU FROM BEING PRESENT? THE PAST OR THE FUTURE?

MOSEY to side of Persis Restaurant and grab some wall. People’s Chair for 3 10 counts. BTTW for a 10 count.

To the grass circle in front of Persis for  AMERICAN HAMMERS and my personal favorite, JACK WEBB.

THOUGHT ON PRESENCE: HENRY FORD SAID ”HISTORY IS MORE OR LESS BUNK. IT’S TRADITION. WE DON’T WANT TRADITION. WE WANT TO LIVE IN THE PRESENT AND THE ONLY HISTORY THAT’S WORTH A TINKER’S DAMN IS THE HISTORY WE MAKE TODAY”.  Loved this quote.

Mosey to COT. Announcements- Q School @Golden Corral in September, The Fort 6th Anniversary Invergence, September of 1000 Burpees. Prayers for our schools, Praise for Beacon for organizing The Fort Prays for FMSD.

Always a pleasure to lead and fun to meet some of the newer guys. Great interaction between some vets and newbies today. Of course, Twister’s constant stream of mumbl and chatter always keeps things lively. Thanks to Smithers for the nod.

Short Sale signing out.

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Moderate? Is that french for ‘burpee’?

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With no inspiration hitting me at home, YHC decided to show up and see what the AO would speak to me today.  It was angry and made us do stupid things.

Mosey, warm up with burpee countdown between exercises.

Mosey down the hill to the playground at the elementary school where we counted off into groups and did round robins of swing crunches, LBC’s and mountain climbers twice.

Then over to the wall for some relaxing wall sits and a couple bttw.

Who doesn’t love running in circles?  Partnered up and while partner ran lap, 2nd Pax did LBC’s, WAM’s and CDD’s – flap jack at each lap.

Back over to the middle school hill for 10 bomb jacks, run up the long windy hill and 10 more at the top.

Fairly gassed at this point I heard the words ‘Jack Webb’ in the wind so we did that too.

Mosey for a close of Mary and COT.

As always, an honor to lead the men of F3.  Thanks for being there.

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