Seems like soupy weather is quite the norm these days, and the gloom at TheYard was no different. 11 pax posted, with one an FNG soon to be named “Airsoft”. Following in the pattern of TheYards previous workout with Chickhawk and his 2.0 Shinguard (who were MIA this week), Hurler was tasked to take the warm-up, and also helped plan the weinke for the rest of the workout.
The Thang
Disclaimer was issued and Hurler grabbed the reins for a mosey toward the west side of the middle school. Landing in the far parking lot on that end, he lead us through warm-up.
Hand-off to OldBay
Main Event
Luck for us, the gates to the football field were unlocked. We moseyed there to find 15 cones set up in a large ring around the center (about 40 yards in diameter). Yep, all pax were about to fall into a burning ring of 🔥fire🔥. At each cone was an exercise (with number of reps). Each pax picked a cone (Twister was voluntold to pair with our FNG) as the starting point. Process was as follows:
The exercises were as follows:
Mid-way through, we took a quick recovery break to talk about why we say “Yes” or “No” to our friends, co-works, wives, and kids. We also talked about fighting BOMS (bitter old man syndrome).
Next we slow-moseyed to another configuration of cones. Pax were split into two groups, each representing an unspecified World Cup team. Time for some PKs. Here’s how it worked:
Mosey back to COT
Great work by all packs! Special welcome to Airsoft, who did awesome (and special thanks to Twister for taking good care of him!).
Thank you Hasselhoff for the opportunity!
Standard warmup down on the football field.
Followed by some 11’s including Merkins and WW2 situps.
After we finished that up we did some dynamic exercises to not quite halfway across the field including but not limited to side shuffles, lunge walks, and toy soldiers .
We then moseyed back towards the basketball court and found some wall to do a nice wall sit .
We found a basketball and played a terrible game of H.O.R.S.E.
After your team missed the shot everyone had to do the following exercises and include all the letters your up to.
H- hand release merkins x5
O- overhead claps x10
R- rosalita x15
S- squats x20
E- everything
Wegmans
What a fun evening in Paradise! If you have not gotten the opportunity to come see what G-Fit on Friday night is like, I highly recommend it. Our brothers Deacon and Bolt and others have taken ownership of this AO and really are making it into something special. This was my first time back to Steele Street Park since our Easter Egg Hunt outreach and it is a great little park. Full court basketball, a field for football, a pavilion, swing set, spray park? Awesome. And like it says in the bible, the harvest is plentiful but the workers are few. We need more Q’s to step up and lead. DO IT! You will be blessed and encouraged, I guarantee it. Here’s what we did on my VQ:
YHC gathered his 2.0, Captain Snooze, and his FNG friend from the neighboorhood and we arrived a the park around 18:40. Kids and teens were on the court shouting around so we joined them. I quizzed the crowd about F3 and who had attended a workout. About half had. We quickly head locked the other half and it was announced we’d start at the top of the hour. As 19:00 approached, more and more of The Fort PAX started showing up. It was great seeing so many familiar faces! Longer shout-out to you all below but back to the blast. We circled up at half court for disclaimer and a few words about what to expect for the next 45 minutes and we were off.
THE THANG
Mosey around the park, past the pavilion, around the bathrooms, loop around the spray park then high knees and butt kickers as we head to the parking lot. Once on the lot, karaoke right for half, then left until the end. Up the grass hill to the field area for COP
Reps were kept to around 10 for the following exercises, all in cadence:
SSH, Imperial Walkers, Windmills, Squats, Merkins, LBC, Flutters
Water break while we talked about the word of the month, discipline. What is discipline? We discussed that discipline is doing what is necessary even when it’s not what you want to do. We need discipline in our lives to reach our athletic goals. Kevin Durant did not develop his jump shot by shear luck or talent. It has taken years of hard work and discipline to get his game to where it’s at. We need discipline in our lives to reach our academic goals. Good grades and success don’t just happen, they take discipline. AYE!
The group was then split between younger kids and teens / adult and each group headed to a basketball hoop. We lined up from tallest to shortest on the free throw line for a game of knock-out. Classic game that is always fun. Bolt quickly emerged as the man to beat but nobody actually could! Fortunately he sat out after one victory and let some others win. I think a total of 3 games were played. Maybe 4? Anyway, we grabbed a quick sip of water and then headed to the field for some flag football.
Deacon picked 2 younger lads as team captains and all the younger PAX were picked for teams. Deacon and YHC served as coach / referee while the adult PAX resumed their battle on the basketball court. The football game was a blast to watch and it was great to see the younger PAX work together as teams. A bunch of touchdown were scored and a bunch of smiling faces greeted us as we call time and headed for COT.
At COT we named to 4 FNG’s and it was sweet to see how pumped the kids were at their names. I think we did pretty good with 88 (Cowboys fan), Clutch (the star of the football and basketball games), Man of Steel (Steelers fan who was wearing a team jersey), and Philmont (Boy Scout working towards Eagle).
Announcement was made about a special Labor Day workout on 9/1. Did somebody say PIZZA? Expect record breaking numbers for that one. No prayer requests but YHC took us our with a prayer asking God for help in developing margin and discipline in our lives.
Moleskin
As this was my VQ, I really appreciated seeing some familiar faces. Thanks to Barry Manilow, Bolt, Deacon, Polaroid, Fish Sticks, and Wapner for posting. Most brought a 2.0 with them and that is a great part of this AO. Sharing the vision of F3 and the mission of this particular workout with your kid and having them join you is truly a blessing. I have to say my heart was warmed when I saw a young kid from the neighborhood jump on my 2.0’s back. Everybody got along great together, supported each other, and had a blast on a beautiful Friday night. The sunset was unreal BTW. Deacon said it’s like that after every workout. Thanks to you, Deacon, for the opportunity to Q. After all the unrest and hate on display in our country, it was a breath of fresh air to laugh and play and pray with men and young men of different nationalities. It’s really not that hard when you just love one another. Everybody loves love.
Flat Tire
A moderately cooler morning greeted the PAX as we circled up and exchanged pleasantries. YHC has gotten the word out that he’d be bringing his 13 y/o 2.0 to the workout and encouraged others to do the same. It was great to see 4 other young bucks in the circle as well. Atticus, Chicken Hawk, and Old Bay each had their 2.0 + a visiting cousin (FNG Mogul). That was all well and great until Vernon arrived and announced “what is this, take your kid to work day”? No offense was taken but that lit a fire in YHC and it was decided that this would not be a F3 Dads workout. It might not even be moderate. Let’s see…
THE THANG
Mosey to COP at back of school. Old faithful warm-ups in cadence consisting of SSH, Imperial Walkers, Windmills, Merkins, Mountain Climbers, MNC, Plank Jacks, with a plank series thrown in here and there.
Mosey to the basketball goals for 4 Corners of deconstructed burpees. 1st corner – 20 squats. 2nd corner – 20 merkins, 3rd corner – 20 bombjacks, 4th corner 10 burpees. A simple rinse and repeat was planned but we ended up doing this 3X (crowd pleaser!) due to some Santini chirping. Good times!
Next we gathered at the brick wall for 3 series of peoples chair and squat jumps.
A few 10 counts were called then we lined up by the curb facing the courts. Bear crawls to the first light post and back. Repeat with lunge walks and toy soldiers.
Mosey to the back of the school with the circular drive for what turned out to be Dora 1,2,2. Partner up and 1 runs while the other starts aggregate exercise: 100 big boy sit ups / LBC, 200 SSH, 200 squats.
6 minutes of Mary led by the PAX. Completed were various amounts of LBC, Hello Dolly, Rosalita, Flutters, Box Cutters, etc.
Moleskin
YHC’s oldest 2.0, Captain Snooze, has been attending Saturday workouts this summer. He’s getting stronger and F3 is helping him develop confidence and an understanding of true brotherhood. What a blessing! No better way to raise a HIM than to surround him with just that. I can’t tell you how much I appreciate the PAX encouraging, joking with, and getting to know my son. I’m looking at you Pusher, Santini, Old Bay, Chicken Hawk, Cake Boss, Bubba Gump and others. Snooze wasn’t ready to lead the warm-up this week but his time is coming!
Announcements / Prayers
Read the newsletter. AO’s changing, new 3rd F group starting, 3rd F Convergence, it’s all in there.
Prayers were lifted for sick family members, upcoming Colombia Mission Trip, and for strong marriages and families. The summer has flown by and school is nearly here. Make the most of your time, you don’t get it back.
AYE!
Flat Tire
This Q started out marvelously with Nomad welcoming Bubba Gump to his first workout. Apparently this must have been his first in a while, because he wasn’t in the database to tag him in the PAX… Nomad wrote up the workout and then emailed it to me because he is now on a retreat for church trying to corral high school boys. Prayers for Nomad.
Here is what he wrote:
Another hot and sticky morning at The Fort. Many had the freedom to choose, and 18 PAX chose to post and get better
Q: Nomad
Still the Novice Q, YNC referenced the weinke often was checked multiple times. Mumblechatter of more stretching needed, attempts at messing up the count were heard. Pain was endured.
Warm-up: String of Pearls
Jog – 0.6mi around WEP
SSH x20
Windmill x15
Squats x 15Moroccan Night Club x25
World War 1 Sit-ups – 15 OYO
Railroad Tracks – 2 lines of 9 x2 roundsFishstick’s Ladder up the hill by COT
UP – Exercise 1 x10, Exercise 2 x 5
Down – Recover jog
Bearcrawl/Merkin
Lunge/Squat
Backwards Crabwalk/LBC (10)
Bearcrawl/Carolina Dry Dock
Partner wheelbarrow Up once for each partnerQ: Tesh
Tesh took over, and jealous comments of shoulders and abs were spoken of Tesh. Pain was dispensed.
Wall shoulder dips
Mosey
Partner up
Oblique box jumps x25 each side
LBC x25
Shoulder tap x15 – balls, merkin, plank
Line up – lunge hold – jailbreak
Merkin typewriter x10
Al gore (tree hug)
Arm lifts
Calf lifts
Mosey
Partner
Oblique box jumps x25 each side
LBC x25
Crunches 4-points (both knees) x15
Shoulder tap x10- balls, merkin, plankPrayers and Praises
Flat tire’s Mom
Nomad Gauntlet youth group with church
Red eye – New York mission field
Pusher – marriagesMumblechatter
Bubba Gump returns from injury (actually was scheduled to Q)
Tesh’s shoulders and abs in a tanktop
Pusher talking USC attendance vs Clemson expectations
I enjoyed all the flack I got, keep up the chatter. I hope everyone else enjoyed the typewriter merkins, oblique box jumps, and wall dips. Cause I know I did.
T-claps to Nomad for under-promising and over-delivering!
18 Men came to The Yard and it was crazy Hot
YHC did short mosey to COP
We did some stuff with the Dice of Pain and got loose
We then moseyed to the playground and found a whole new area that looked like fun, so we did some dips and swing crunches
Moseyed back around the school and did some wall sit and shoulder presses
We ran through the jungle gym to have some fun, while PAX were planking.
At this point we were dripping wet. IT was a soppy mess out there.
Mosey to the long drive and good news was we were in the shade
we hit every light pole all the way down doing the exercises on the ground and did same all the way back. Ran over the normal 7:50 mark but everyone was cool with it.
Mosey to COT and did a couple ab exercises then namarama.
The PAX finished strong in the muggy heat.
Our man Gilligan wanted to take off, but a couple of HIMs, Freon and Old Bay hung with the man and he finished. Gilligan shared with us that he is not the most fit guy but wants fellowship. We prayed for Gilligan, who in own words is not spiritual, and said we all have been there. We all need fellowship and we are trying to figure this life out together. I know I’m better today because of the PAX and that is why we need to continue to EH and help more guys realize what they are missing. #morethanaworkout
Cake Boss out!