It was an honor to be asked by Maximus to Q a Beyond Workout and after many days of juggling other commitments on the calendar, we ended up at Laces In. Thank you Lil’ E for allowing us to move in on your territory on this date. This Q was not that difficult to build as I have had plenty of time to work on it. Also, this BackBlast is a little different with the NMM at the beginning. The rest is below.
I had previously asked the PAX to warmup before the start time. However, just in case there were some who showed up cold, we did a quick warmup with 5 Burpees & 20 SSH’s in Cadence.
Let’s Go Beyond!
NMM
I Cor. 15:58 ‘Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.’
In the age of trains and cars, but before automatic crossing gates, the incidence of trains and cars intersecting at the railroad crossing often delivered disastrous results. Drivers of cars never seemed to see the train coming. The continued disruption with trains and cars brought forth the creation of the crossing guard position. The crossing guard was in a shack by the railroad crossing 24/7, with the train schedule, a lantern and the task of being on the road, at the crossing, waving a lantern to warn cars that a train was coming through.
One dark and stormy night, even with a crossing guard on duty, another tragic crash occurred. A lawsuit was filed by the aggrieved party (car). Who was at fault in this tragedy? Was it the car? Train? Crossing guard?
As the lawsuit proceeded in court, the judge begins his line of questioning to the crossing guard, “Were you there that night?”
Under oath the crossing guard replies, “Yes.”
Continuing with his line of questioning, the judge continues, “Did you have your train schedule?”
To which the crossing guard replies, “Yes.”
“Were you standing in the road at the appropriate time waving your lantern?” asks the judge.
“Yes,” replies the crossing guard.
The judge rules and finds in favor of the railroad, no damages and they were not liable for the tragedy. Upon leaving the courtroom, a spectator hears the crossing guard say, “Whew, sure am glad they didn’t ask whether the lamp was lit.” Moral to the story, don’t forget to ask if the lamp was lit. The judge asked the crossing guard all kinds of questions, but he did not ask the obvious, “Was the lamp lit?”
As we go through life, we are given many opportunities to ‘wave our lanterns’. Opportunities at home, at church, at work, in the community, etc. As a Christian, I can carry my Bible, act morally, share with my F3 brothers, those at work and in my home. I can attend church and participate in all sorts of ministries through the it and outside of it. However, if I do all of these things without my lamp being consistently lit, I do them in vain.
The verse from I Corinthians says we should always abound in the work of the Lord. It does not say, when you are at work, abound; or when you are at a workout, abound; at church, abound. It says ALWAYS.
This is something I think about regularly. It is easy for me to be joyful with my F3 brothers, those at my church, and even those at work. It is also easy to discuss salvation and what it means to me.
However, I am not as consistent when it comes to my own home. We get on a good roll, but it always seems that busyness and life takes over, and the first thing that is affected is my joyfulness at home and good discussions on our faith. So, as I start each day, I ask God to grant me a day where I can be a light for him no matter where I am at or who I face, especially at home. I have to request this because I know I need his help.
Are you waving a lantern that is not lit today? Is your lamp lit in most places, but not in some? Where do you need to ask for help from God and your F3 brothers to help you keep your lamp lit consistently?
Always abound in the work of the Lord, and your work will not be in vain. Make sure you are not just waving your lantern. Make sure your lamp is consistently lit.
WARMUP
See above.
THE THANG
After the warmup YHC requested that the PAX perform 5 burpees. From that point to the end of the WO we performed 5 burpees at the beginning of each round of exercises and at the end, with the exception of a few.
We quickly moseyed over the the large parking lot where I requested that the PAX circle up and perform the following in cadence: Merkins, CDD’s, Alternating Lunges, and V-Ups.
We took another quick mosey another parking lot where we performed Wide Arm Merkins, Pike Presses, Low Slow Squats, and American Hammers.
We took another quick mosey another parking lot where we performed Diamond Merkins, Dips, Low Slow Jump Squats, and LBC’s.
We took another quick mosey another to the front of the stadium we performed Hand Release Merkins, CDD’s, Alternating Jump Lunges, & Big Boy SitUps.
Then we took a mosey over to the Stadium and a small wall where we performed: Irkins, Dips, Step-Ups, & Derkins.
Then we took a mosey back to the COT for some blast off merkins, squats, and big boy sit-ups while I discussed the NMM.
The burpees were the constant in everything and if I forgot them, the PAX reminded me we didn’t perform them. As we went through the workout and I had some time, which was limited, I spoke about the NMM while doing planks or Al Gore’s. The completion came at the end.
ANNOUNCEMENTS
Read Your Newsletter.
Hurricane Florence Relief Efforts-Watch Twitter.
Sept. 29-6-Yr. Birthday Convergence at The Fort-0600.
Oct. 13-Poverty Simulation-0900-1200/First Baptist Church Fort Mill.
‘Twas a glorious morning at NaFo, and 14 PAX rose to the occasion, including some from surrounding regions (Aye!). A lot of new PAX I’ve never met as well, perhaps a glimpse into how large this community really is. Had a moment to think how much of an impact this community has had on these men, and the impact it will have on many more. The clock struck 5:15 and we began.
Disclaimer to start it off, then we headed out for our warm up.
Mosey 1/8 Mile
COP
Moroccan Night Clubs x 25
Tap-py Taps x 10 (Look it up! It’s a thing on F3Nation.)
Plank Position
Peter Parkers x 15
Mountain Climbers x 15
Alternating Shoulder Taps x 15
Recover
Mosey to the Pull Up Bars for our Weinke Of The Day
Descending Rounds of 30 – 25 – 20 – 15 – 10 – 5
Burpees
Lunges
Squats
Derkins
Dips
Mixed in with 10 – 8 – 6 – 4 – 2
Pull Ups
Plank in wait for the 6 each round you finish and then we start the next round together. The best part about this weinke… it gets easier every round.
Ran back to our original spot for a little Mary
In & Outs (Boat/Canoe I was told) x 6… messed up my inflection there and someone caught me!
Six Inches x 1 Minute
Recover
COT
Announcements
Convergence at Walter Elisha Park Saturday – 7:00AM.
Pre Ruck – 6:15, Pre Run – 6:30. Both launching from Panera @ Kingsley.
Poverty Simulation is coming.
ABH (Always Be Headlocking!)
SpeedforNEED this weekend in Ballantyne – Isabella Santos 5K.
Prayers/Praise
Pray that Gods will be revealed to me and I accept it.
Praise for Drop Thrill having a job for a year!
Pray for Sugar Bugs parents on Pawley’s Island – The rivers are rising and the water is about 5’ from their house
Pray for those affected by Florence, those still dealing with flooding, and those who lost everything trying to recover.
Thank you Wegmans for the opportunity to lead 13 men in this gloom we love so much.
For fun… Notable MumbleChatter for the day:
As I laid out the Weinke: “Gee, Punch List… this is kind of Honey Badger-esque…”
“Kielbasa can you demonstrate a polish burpee for me?”
“I’m going to do 30 Polish Burpees… *waits two seconds* DONE!”
“I’m going to do my max number of pull ups over here… (20 yards away from the bars).”
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.
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!!!
Disclaimer-
Mosey to football field 400 meters around track dynamic movements.
Mosey 400 meters around track at your pace (U vs. U)
Line up on the side lines count off by 2s
While P1 does exercise P2 sprints sideline to sideline.
E1- squats, merkins, American hammers
E2- bomb jacks, CDDs, flutter kicks
E3- jumping lunges, overhead presses, rosalitta
E4- squat to calf raise, hand release merkins, box cutters
Move to goal line- Lunge walk to five yard line do 1 burpee keep going to other end zone 1 burpee every 5 yards.
At other end 13 burpees OYO.
Bear crawl to the 50 yard line.
Mosey to benches 15 dips while partner planks, 10 dips, 5 dips.
Run 400 meters.
Mosey to pull up bars 5,4,3,2,1 while partner does Balls to wall.
COT.
Remember People willing to give all for you. Give you family and friends the best of you.
Prayers- Jobs, families, those in hurricanes path
Announcements- Invergence, reading in Paradise community
I do this thing called The Tomahawk Test every 8 weeks at #TheTomahawk site. It’s all about making sure we are getting better/getting stronger. I encourage the pax to workout the same way they did the previous session…if you curled on your knee last time, curl on your knee this time. Seeing our reps increase is a good thing. Seeing them decrease is a weird thing that hopefully becomes a motivator to push harder. I brought it to #TheHive because we have different “regulars”. I believe only 1 person at this workout had done the #TomahawkTest before (DESTINY). Check out the image for how our workout went down. I have all the hard copies and will be sharing them with the pax individually, as well as keeping a digital copy for reference. Blasted 90’s Alternative while we tossed the iron around.
Just so we could get our burpees, I blasted Chumbawumba’s Tubthumping. 28 burpees (27 if you don’t follow my lead and do 1 as the song ends). We moseyed back to COT and did 6 more burpees so we all got our 33 in for the day. #1000burpees
Shout out to Tesh for the Q opportunity. I love it and consider it an honor. Prayers for our brothers on IR.
14 PAX arrived to a beautifully crisp August gloom.
Mosey around the parking lot, alternating with carioca, butt kickers, & high knees.
COP:
The Thang: a modified Super 21 sequence. We skipped the 21 reps of tricep extensions, but got the 21 LBCs in just under the wire (despite what Chicken Hawk’s clock might have said).
Naked Man Moleskin: Imposter Syndrome
I work as an academic and a musician. By outward measurements, I am successful (especially relative to the job market for musicians in academia at the moment…….). Yet I struggle with a few corrosively persistent thoughts:
“I just got lucky”
“I feel like a fake”
“I must not fail”
This is not unique in either of my fields (or perhaps any field?). In fact, I think some of these feelings continue to drive me to improve and grow. However, when our identity or self worth becomes intertwined so heavily with what we do (see also Mammon in the lexicon), life is out of sync/rhythm.
My desire to grow and develop as a professor and musician is a passion. Unfortunately I often become confused about my relationship with my work and who I am. My goal is to know that my identity is found in my Third F relationship with Christ. No……scratch that. This is something I already “know.” My goal is to consistently exhibit the presence of mind to remember where my identity is found. That if a performance or a class goes poorly, my relationship with my M, my 2.0s, or my prayer life doesn’t have to be affected in the slightest.
Thanks to Tesh for the opportunity to lead and the PAX of The Fort (plus Greenspan from Winston-Salem….this HIM is “Dash Strong”) for pushing me to be better.
141 Men came to show the Respectable**CSPAN** some Respect!!
He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.
I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.
Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:
5 pax posted to Block Party to put a final stamp on July 2018 with a dose of swampy pain. Thanks to Site Q, Shady, YHC had the distinct pleasure of helping them meet their goals.
The Thang
Mosey up Stairway to Heaven and turn toward the soccer field.
SURPRISE! For those pax not in the know, be aware that Fort Mill Parks & Rec has turned the soccer field above WEP into the perfect site for a future CSAUP Cage Match with the installation of a stout, black 10-foot chain link fence with locked gates. This will take Jiu Jitsu to a whole new level!
OMAHA! OMAHA!
Circle up by gazebo for warm-up
COP — IWs x10, Hillbilly walker x10, Mtn climber x10, Merkin x10, Parker Peter x10, Windmill x10, Seal jacks x10
Mosey to the drill bit at the top of the hill near Red Dragon
Run to bottom of hill + 10 Burpees OYO + run back to top of hill
(repeat for 5 cycles)
Sprint to playground & back to path + run to light poll at top of hill (headed toward soccer field) & back to path
(AMRAP until finish)
Mosey home
COT
Naked man moleskin
Thanks to the pax for a zealous effort on a very muggy morning! Chicken Hawk put a real exclamation point on the morning with his choice of bear crawls up the long hill in the last segment — STRONG, brother! Even inspired Kielbasa and Band Camp to join in for that extra agony.
Thanks to Jekyll for his Board of Pain inspiration. Mumble chatter among the pax started pre-launch, touching on BOP, so I couldn’t resist but throw a large batch of burpees and hill running into the mix in the early going. Needless to say, that got the hearts beating and the brows dripping.
The theme for the workout was TIME. It’s a four-letter word with so many meanings and uses I can’t even keep track. Time is the most valuable non-renewable resource. It moves fast and slow. It can be short or long. The briefest moment can have an eternal impact. The smallest instant repeated over and over can make a very large impact. How is time playing it’s role in your life? Where do you need to speed up? Where do you need to slow down? “Slow” has been a recurring theme for me for many weeks…I need to slow down waaayyyy more often than I need to speed up…how about you? Regardless of all the thoughts, concerns, worries, regrets, plans we have around time, the only time that truly matters is NOW. Think about Time. And make Now matter.
Thanks to Shady for the invite. Always a treat to lead, especially at Ground Zero aka WEP!
