Some guys got together to get Yeti Ready. 6 mile loop around Fort Mill. It was chilly, it was wet, it was hilly. It was a very small yeti.
YHC arrived and wanted to do some sidewalk chalk writing but the rain threw a wrench in that plan so had to use the phone as my weinke while also playing the traditional Viking Metal for kettle-bell workout.
After 1 1/2 rounds the cold weather shut my Apple 6plus down. My son would be throwing a fit and saying we need a new phone as this is junk……however just plug it in and it works nicely. Plus saves you $500+ dollars.
So the PAX arrived and we had a kotter, Gridlock come home to the Armory. It was some years ago that I was Q for Gridlock’s FNG appearance. Was great having him and the others there this morning. Nice work men!!
The Thang:
Mosey across front of FHC looking for cover, but the rain had stopped so it wasn’t needed.
3 sets of exercises, run lap between them, until time runs out or phone dies….whichever
We made it through about 2 rounds of these.
Fun times by all!!
YHC talked about life expectancy and that wherever we are on the timeline, we should start living intentional. I only have 40% of my life expectancy left and so there is no wasting the days or hours on silly stuff. GET SOME!!! 2 guys decided to GET RIGHT while in COT and make choice to get better alignment. Well done gents!! We are here to support and encourage you!
Thanks JWOW for the opportunity to lead.
Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.
38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.
The Thang:
Warm Up mosey to lower lot
Mosey to far side of Indian Restaurant
DMB from Wegmans Ranch workout
Mosey to Far side of Lowes
From the Wegninator’s Coop workout
Mosey to opposite side of Lowes
From Wegmans’ Slow Burn workout – The Triple Check
Groups of 3
Mosey back to COT
Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.
Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.
Best to you Wegmans and look forward to hearing the lesson’s learned.
Cake Boss
15 Pax posted at Fire Ant for unseasonably warm January morning. We had a large crowd this morning – looks like training may be picking up for the May Custom. Also, big welcome to Jiffy and River Rat as first timers to Fire Ant. Hope to see you both next week.
The Thang
Brisk ruck around on the school. Stopping along the side of the school for the following:
Rucks Off
Side Straddle Hops x 30, Windmills x 10, Imperial Walkers x 15
Rucks On
Merkins x 10, Slow Squats x 15, Peter Parkers x 10, Lunges x 10, Parker Peters x 10, Monkey Humpers x 10, Ruck Curls x 10, Overhead Press x 10
Ruck to front of school and line up along first pillar. Will do a movement from first pillar down to crosswalk – roughly 25 yards* – stopping at every other pillar for an exercise. Combinations are listed below. There were 10 pillars, so each exercise was done 5 times.
Bear Crawl – 3 merkins
Lunge Walk – 5 squats
Overhead Carry – 10 presses (5 each side)
Duck Walk – 5 monkey humpers.
Crab Walk – 5 big boy situps
Ruck around school one more time. Circle up for ab lab. Flutters x 20, Big Boy Sit Ups x 15, American Hammers x 8.
*My judge of distance is terrible, so I could be way off on the 25 yard listing, but it sounds right.
Overall distance covered was 1.34 miles.
It is GROUNDHOG Day and all I could think about was repeats. Repeating the same exercise for 60 mins would be rough. Shoot GInsu did Plank at The Ranch for 45 mins once…..but I was not going to subject myself or the PAX to that mental tourture. Instead, we had Cable Guy and his GI issues. the were in full force , especially in the squats. Anyway, cable guy and I flipped a coin on who would go first and I got the first half……so away we went
Cable Guy lined us up for some suicide repeats
Mosey to middle of lot for Mary
COT:
8 PAX came to Alcatraz today and 4 hit up Qsource after. It was a great day of fellowship and something to be said for smaller groups pushing each other. Mile High inspired me as each time he was called for a 10 count, he had us do something during the 10 count……disruption!! Made us all better and t-clapps brother for the dedication to get your King in order!
G3L – Get Right, Live Right, Lead Right, Leave Right
18 men came to The Fort for an extremely hyped beat down by YHC on the twitter machine. Ginsu is off of the machine so I had to hype it up even more. I think everyone got their money’s worth and here is what happened.
Standing right in the parking lot:
SSHs
CCDs
Seal Jacks
Wind Mills
Imperial Walkers
3 lines at stairway to heaven
Run/lunges every other pole
Mosey to Hill
7s-Derkins/Bombjacks
Back to stairway to heaven
Partners
1-suicide 4 poles
2-sumo squats
-calf raises
-Backward lunges
As we were working out, I asked the men about getting extremely good hook ups. No we were not talking dates or “women”, but events and special treatment. I heard things like Masters Tickets and Playing Augusta and Meet and Greet with front row tickets at concerts. YHC was able to be on the track at the Daytona 500 right next to the drivers…..was totally wild. Point is we felt special and privileged. I told the men that the best hook up available to every single one of us is when JESUS escorts us through to heaven. All of us will have our day in front of the big guy and the invite to all of us from Jesus today is, are you with me or against me?? Does he know you? I’d be happy to discuss with anyone about this hookup because it happens on this side of eternity…..not at the ticket window!
Hand off to Ginsu
Ginsu focused on the Journey and taking in everything along the way. The good and bad builds us into the men we are. The choices we make and lessons learn can make all the difference.
Mosey to Springs building and find wall
Alternating
-People’s chair
-Muscle Ups-10counts with hold
Mosey to parking lot
-Broad jump Burpees 3 islands (50yards), Run back
-bear crawl 4 step then Merkin, 3 islands (50yards), Run back
Mosey to playground
Partners
1-pull-ups
2-run lap
3 rounds
COT
Thanks Bonsai for the Q
We carried a piece of wood the whole workout called The 6 as a reminder of servant leadership and that by picking up the 6 we are developing future leaders.
Qsource LDP led by Old Bay after COT
18 at Footloose on a cool morning.
Welcome, intro, disclaimer, lets go
Mosey down the hill to the lot across from FM Church of God
Dynamic warm up back and forth across the lot, exercise 1/2 way, jog it out to the other end; butt kickers, high knees, toy soldiers, squat walkers, windmill walkers, soccer knees out, backwards run, powerskip, bear crawl, crawl bear, 50%, 50%, 75%, 75%, 100%, 100%
Jonah Hill (3 broad jumps, 3 merkins, 7 times)
Suicides across the lot, LSSx10x3, CDDx10x2, BB situpsx10x1
Suicides across the lot, Imp Walkerx10x3, Merkinsx10x2, LBCsx20x1
Circle up for the GREATEST HITS
Mahktar N’Diayes x 10
Matt Foley (1 x animated squat, 4 x Dying Cockroach, 2-8, 3-12)
Travoltas x 10
Monkey Humpers x 10
Shoulder Taps x 10
OH Claps x 49
Split the group, 1/2 snake the church stairs, 1/2 do the exercise, flip flop x 3
inchworm merkin squat jumps (that’s one thing)
merkin clock
bombjacks
Mosey back to First Baptist lot, Dynamic cool down, squat walkers, soccer knees out
Final exercise: SSH x 10
Thank you Beacon for the opportunity to lead
Looks like we made it,
Barry Manilow
0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.
Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.
YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.
0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.
Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!
0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes
The Thang:
Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs
Line up in 6 lines, each line goes to a cone and each cone has exercise on it
3 rounds of above, 5 reps, then 10 reps, then 15 reps
The mumble chatter was classic and the fellowship as always enjoyable
Handoff to Maximus
Mosey to back of School and line up in 6 lines for Pain Platoon
Mosey to front of school for COT:
Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!
YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.
If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX
********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************
It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.
It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.
MAXIMUS is the new NANTAN of The Fort!
I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.
I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.
Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!
BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.
Cake Boss
To all the Pax of F3 Nation
Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month. These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.
Do you accept the challenge? Do you want to get better?
I will set the next month exercise and reps the week before to keep you on your toes
21 gathered at Laces Out and Laces In – 8 and 13 respectively – to prove the theory that movement keeps one warm in chilly December temperatures.
YHC had promised site Q for months that I would take a Laces In Q and it was great to finally fulfill that with such a strong group of PAX and make it through with good fellowship, a little mumble chatter and 45 minutes (or an hour for the 8 runners) of getting a little better than we were the day before.
After a disclaimer and delegating the assumption of risk to all gathered, we moseyed to the FMHS Band parking lot for COP:
COP: Moroccan Night Clubs IC x 20, arm circles – forward and backward in varying quantities, SSH IC x 30, Merkins IC x 12, Windmills IC x 15
Mosey back to the Stadium entrance for Jacob’s Ladder. Since our workout was 12 days before Christmas, it only seemed fitting that the exercises add up to 12 instead of 11. YHC, therefore, modified the ladder, given the date on the calendar.
Burpees at the bottom – 11, 10, 9, 8, etc.
Lunge Walks uphill to the 2nd lightpole (crowd pleaser )
Carolina Dry Docks at the 2nd lightpole – 1, 2, 3, 4 and mosey back down
Mosey to the main parking lot for a little partner Dora
100 merkins total – Partner 1 starts, partner 2 does a roughly 120 yard shuttle run – switch until 100 is reached.
200 squats – Partner 1 starts, partner 2 runs, you get the idea
Had a plan for 300 as well, but YHC was compelled to call an audible at 5:57 (time ran short) to head back for a little ab work…..but just a little.
Boxcutters IC x 30, American Hammers IC x 15, and a body destroyer promptly executed at 5:59 AM.
There was much movement, a little chatter, varying amounts of sweat and a few comments in the days that followed relating to the amount of lunge walks – complimentary of course.
Announcements – Christmas Eve convergence – 12-24 at the Abyss – Palisades Park Elementary and Q source begins on Saturday 1-5-19.
Prayers for all traveling for the holidays.
Relatively new to leading workouts, it was great to see some #HIM’s who, years ago, were encouraging of this serial runner guy to get out of his comfort zone and go do something else. You each know who you are. Thank you.
My thanks to Lil’ E for the opportunity to lead. It was a privilege.
Cyclops