Tag: Console

F3 Dads #2 @ The Fort

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I must admit, major fail on the part of the Q. I missed getting the FNGs names on video so I missed tagging them here. My apologies.

With Watch This & 5th Set by my side (missing Cheetah), we welcomed the 54 PAX to F3 Dads and provided the disclaimer. We even had some Kotter PAX (Dads) and a whole bunch of 2.0 FNGs. The total was 57 for today!

We then took off down the hill and circled up for the brief warm up:
SSH & Low Slow Squats

Then, line the kids up on one side of our square and the dads on the other side for the classic, Sharks (dads) & Minnows (kids).
After a few rounds, we flipped it around so the roles were reversed and the kids seem to really enjoy this one.

Next, line up in a long line for a family cone drill. As a family,
Run to the first cone. 1 Merkin & 1 Jump Squat per family member in attendance.
Run to the second cone. 2 Merkins & 2 Jump Squats per family member in attendance.
Run to the third cone. 3 Merkins & 3 Jump Squats per family member in attendance.
Run to the fourth cone. 4 Merkins & 4 Jump Squats per family member in attendance.
NUR back to the start.

Move over to our (2) 4-cone squares for a friendly kids vs dads relay competition.
Due to the number of kids, the dads would have to complete the following twice while the kids only once:
Cone 1 to Cone 2: Crabwalk
Cone 2 to Cone 3: Lunge Walk
Cone 3 to Cone 4: Bear Crawl
Cone 4 back to Cone 1: NUR

Shocking, the kids won so the dads got to do 5 Burpees per kid they had in attendance while the kids laughed at us.

Lastly, go run as fast as you can to the top of the hill for COT.

And then…POPSICLES!!!!

Great job leading this Band Camp.

Watch This, 5th Set, Maximus appreciate the opportunity to Q today.

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Blessings

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YHC was honored to be granted the Q Spot for Slow Burn on the mildest morning of the week.  The rising temperatures likely led to increased turnouts throughout the week so as YHC sidewalk chalked the finishing touches on the workout and pulled up to COT, it was great to see a big number of HIMs gathered to start of the morning.

All PAX were disclaimed and assured that YHC was absolutely not a professional.  Risk was assumed by all present and off we moseyed to the warm-up:

COP consisted of the following exercises in varying quantities:  Windmills (Trucker-approved), Imperial Walkers, Hillbilly Walkers, Side Straddle Hops, PAX remained in the plank position for the following: Merkins, Down dog, Up dog, Mountain Climbers, Peter Parkers, Shoulder taps, a 6-inch hold for a notably slow 10-count given by Trucker and the warm up was complete.  PAX moseyed to the Hampton Inn entrance were partner Dora was to commence:

50-100-150 – Merkins, LBC’s & Flutters

16 PAX made for even splits into groups of 4, which fit nicely with the 4 corner stations that were about to commence.  PAX counted off and miraculously all remembered their numbers as we moseyed to 4-corner land for 10-20-30’s.  Mode of transportation between stations varied and some PAX were displeased and modified.

PAX completed roughly 6 stations in total , did all exercises together in their assigned groups and rotated in clockwise fashion.

Station 1 – 10 bombjacks, 20 diamond merkins, 30 flutters and crawl bear to station 2

Station 2 – 10 burpees, 20 merkins, 30 Rosalitas and lunge walk to station 3

Station 3 – 10 bombjacks, 20 shoulder taps, 30 boxcutters and bear crawl to station 4

Station 4 – 10 burpees, 20 werkins, 30 Hello Dollys and NUR to station 1

YHC called time at 0556 and PAX moseyed to the Empire Pizza wall.  People’s Chair was held and each PAX spoke of a blessing for which they were thankful.  There were many.   After all sounded off we moseyed to COT for announcements, prayers and praises.

Announcements –

T-Claps to Curious George for taking the Q reins on Fort Mill Care Center and to Assassin for his leadership in this effort.  Sign up genius to post soon.

April 13 – Pancake breakfast celebrating 1-year anniversary of the Bubble.  T-Claps to Twister for spearheading this 2nd F event.

Prayers were offered for the schools beginning back full time Monday.  Praises to all the teachers, administrators and those who were part of this effort.

NMM – Blessings come in all forms.  As we slowly lift from the depths of this pandemic, YHC has found the simplicity of an ordinary day to be one of the greatest blessings there is.  Having the ability to get up, exercise and improve in all facets of our lives is something we all must embrace.  The effect that has on others around us is often greater than the effect on ourselves.

Thanks to Twister for the opportunity to lead.

With Gratitude,

Cyclops

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Breaking the Tie

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YHC was invited by the Site Q, Sugar Daddy, to Q the Bubble today and was honored for the opportunity. For those who don’t know or have forgotten, the Bubble is a result of the COVID lockdown coupled with the need for acceleration and fellowship. Started in April 2020, the Bubble sought to fill a gap caused by the lockdown and was one of the many blessings from the Fort during a tumultuous time in our world. It starts at 6 AM so you get the extra sleep time and Baxter offers lots of options for pain.  YHC was excited to Q for both of those reasons!

Weather – 43 and dare I say warmer than the last few weeks. No rain. Perfect F3 climate!

The Thang

Proper Disclaimer was reviewed

Mosey to YMCA pool parking lot

COP

Windmills x 10

SSH x 20

IW x 10

Man Climbers x 20

Merkins x 10

Mosey to top of the hill at Springmaid Street

4 Corners using Springmaid, Promenade, Shady Grove and Market Street

At each corner do the following

5 Burpees

10 Merkins

15 Squats

20 LBCs

Rinse and repeat 3 times

Mosey back to YMCA

6 minutes of Mary

YHC shared a concept on my heart which is “Breaking Ties” in your life. Whether its your spouse, significant others, co-workers, etc. there will be times where you don’t agree with someone. While I don’t have the answers, I do know a few things about failure in these circumstances. I have learned the following:

  • Know who you are and who you arent
  • Dont assume you are right…what if you are wrong?
  • Listen and learn about the other person
  • Pray about it
  • Show love to them

Moleskin

  • Prayers for Twisters daughter
  • Prayers for the Kerns
  • 3/6 is the Yeti…you should sign up
  • 3/13 is the beginning of Acceleration, a leadership journey.
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Broke loose at Footloose

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Footloose = Hill options. You don’t think so? I disagree.
28 degrees on this crisp Thursday morning in our once Mill town for 9 of us to converge at Footiest of all Looses…yeah, it doesn’t work well for this one. Anyways

Disclaimer and look we even have Crop Duster with us…yeah, he’s definitely lost.

Run to Minnow Pond AO
SSH / Butt Kickers

5 Burpees & 10 Merkins

Run up the hill to the parking lot on the right.
15 Squats & 20 Peter Parkers

Run down the hill and back up
25 Merkins & 30 LBCs

Run down the hill and over to the FM COG lot (the really nice lot)
25 Bobby Hurley’s / 20 Flutters I/C

Run up the adjacent hill and back down
15 Mountain Climbers I/C & 10 CDD I/C

Run up the adjacent hill and back down
5 Burpees

To the lot across the street, the other really nice one, for a ladder of sorts
1 Squat Jump on one end and 5 Burpees on the other with running in between
2 Squat Jumps & 4 Burpees
3 Squat Jumps & 3 Burpees
4 Squat Jumps & 2 Burpees
5 Squat Jumps & 1 Burpee

Back to COT

Thank You for entertaining me.
SYITG
Maximus

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Christmas Dora

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Seven men + 1 late snowman (Olaf) showed up for the workout this morning.  We started off with a slow mosey to the back of Just Fresh.

Warm-ups

SSHs x10

Imperial Walkers x10

Windmills x 10

Gun Slingers x10

Next, we partnered up for a few rounds of stair climbs and exercises.  Partner 1 climbed the stairs across from Just Fresh while Partner 2 did the exercises (Carolina Dry Docks, Lunges).

We did two rounds of each exercise and modified the stair climb due to safety reasons.  Some of the steps were covered with water.

Next, we ran to Old Navy and back down the hill to the traffic circle.  The tree in the middle of the circle is decorated with Christmas lights so it was a fitting stop for our Dora exercise.  Partner 1 ran to the top of the parking lot near Old Navy while Partner 2 performed the exercises.  I asked the Pax to think about this week, the holiday, and what it means to each of them while they returned down the hill looking at the Christmas Tree.  Since we had some time, I adjusted the numbers a bit on the Dora.

150  Hand Release Merkins

250  Squats

350  LBCs

Next, we ran to the fountain for a set of step-ups and dips.  We had another time to bear crawl around the half traffic circle with some grumbling from the Pax.

Back to COT.

Great job Everyone!

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Parking Lot Party

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Nice and simple at Quagmire for a rainy end to November.

Mosey to far end of the lot.

COP

  • SSH
  • Tappy Taps
  • Rebel Merkins
  • Mountain Climbers
  • LSS

Mosey to top of the lot next to Zoe’s
Burpee Ladder across lot to 7

Mosey to PetSmart wall
Wall Worms 1:4 Merkins:OH Claps up to 5

Mosey around building back to Zoe lot
Bear Crawl Merkin (x2) Ladder Across lot to 14

Mosey to PetSmart wall
Mike Tysons x 10

Mosey around building back to lot
Crab Walk BBS ladder across lot to 14

Mosey to PetSmart wall
BTTW count down the line (40 sec)

Mosey around building back to lot for COT

2.8 Miles

Read Your Newsletter.

Honor To Serve.

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Spoon Feeding Instructions

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Learning to give clear instructions and the power of commanders intent.

Gekko was supposed to have the Q this morning but life called and he had to answer. Prayers for him.
5:15 struck and SlowJams brought out an FNG so the disclaimer was disclaimed and an overview of F3 was made.
YHC called his own number and grabbed some cones and headed towards the Home Depot for the warm-up.
Luckily I have been fortunate to get to spend some time with Tesla during the few times I show up for a PreRun at Quagmire so I learned that he had not led his VQ workout yet. So I gave him a heads up that today was his chance to practice leading a few exercises in cadence during the workout so we could all give some feedback before his big day.

YHC started the warm-up off with some SSH and some windmills then passed it over to Tesla to lead some SSH and some merkins. He did pretty well after a few corrections and will be ringing that second bell in no time.
Passed the baton over to Console to lead a few other exercises since he is fairly fresh to the game and I have missed his first couple of Q’s because of scheduling conflicts. As expected he shined like the stud he is. Way to live up to the hype and not be frightened by the thought of being compared to Tesla.

On to the Thang.
Mosey over behind Home Depot on the way to Target and get in a few seconds of peoples chair while waiting on the 6 to join.

Continue over to the Kohls parking lot for the meat and potatoes portion.
This part was supposed to be a lesson in preparation and the chaos that is unavoidable when a leader fails to convey the message clearly.
So YHC started out with no clear instructions to the PAX rather giving them just a single instruction meer moments before they needed it. The PAX were stumbling over each other because my instructions were not delivered in a clear and confident manner and there seemed to be no method to the madness. We started at one end of the parking lot and were moseying to the first street light pole performing the exercise then coming back to the starting line to perform some burpees before going to another light pole but sometimes we would come back to the starting line and other times we would just move on to the next light pole and exercise. The objective was to show how failing to communicate a plan, even a bad plan, was ineffective in achieving the mission (the current mission that I always try to achieve when leading a beatdown is to push every member of the PAX outside of their physical comfort zone while keeping everyone together as well as possible and allowing each member to not feel like a burden to the group or that they should have stayed in the fartsack).
When there is poor leadership the entire group is at the mercy of the commands of the Q. The Q is forced to either abandon the guys at the 6 or handicap the guys at the 12 in order to keep everyone on the same page. Just as in life each one of us men is at different places along our journey and therefore has different needs.

Once we finally got down to the end of the parking lot I let the PAX know my intended message for the workout and apologized for the intentional poor leadership.
Gave the PAX new clear instructions on how to proceed on the way back across the parking lot and turned them loose to go at their own pace. We spent the remainder of the time working through the exercise and encouraging each other to push ourselves to get better.

Finally, it was time to jailbreak back to the COT for Count-A-Rama, Name-A-Rama, FNG naming (welcome GuyTai), announcements, and prayers& praises.

Thank you to the men that showed up and pushed yourselves to get better. Hopefully, I was able to challenge you to look at the people that you lead and reevaluate how well you are communicating instructions to your team. Are you spoon-feeding them one bite at a time or are you laying out the buffet and letting them get after it?

Remember that those you lead are faced with many decisions every day and you want them to have the knowledge and confidence that they can make the decision without having to go into a holding pattern while they run it up the chain of command and await a response.
Set clear expectations, communicate them often, and allow your people to react and overcome.

Garrett Purvis 36
Build your guardrails out of bricks!
Olaf

Stay frosty my friends

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Back at the Swamp

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We had 12 Pax for the Friday morning workout at Rivergate.  After the disclaimer, the boot and ruck groups split up.

The boot camp group moseyed to the front of Buffalo Wild Wing for the following warm-up exercises:  SSHs, Imperial Walkers, Windmills, and Plank Stretches.

Next, we ran over to Khol’s for a round of 11s between the curbs.  Carolina Dry Docks, Bear Crawl, LBCs, and Crab Walk back.  When we were finished, we headed back to the front of Target.  The message, “Go as fast as you want but when you arrive at the Target, burpees until the six arrives.”  The message was not a deterrent, a few of the guys ran ahead and completed about 10 burpees before  the rest of the group arrived.

We continued to the fountain for a round of Dora.  One partner ran around the parking lot while the other partner started on the leg heavy routine.

100 Jump Squats

200 Step ups

300 Lunges

Back to COT.

Great job everyone!

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The Train Arrived Early……therefore PAX we’re fashionably late

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7 PAX gathered (eventually) to take the DRP in the gloom.  It was foggy and a bit humid.  PAX gathered at the shovel flag thanks to the work of Shatner (HIM).

At 0515, Anchorman and Barry Manilow promptly moseyed off for a jog (soft J) while 3 of us remained.  The train passed through downtown a bit early and was a potential culprit to hold up a few PAX (or so I had guessed).  Instead of immediately moseying off (which was the plan), YHC audibled to remain stationary for COP (for the time being).  After a few minutes of warm up exercises and the train clearing downtown, 0517 saw two PAX roll in hot.  Destiny and Boogie Down joined us in the middle of Imperial Walkers.  Once those were complete, we sauntered off down the hill for some more warm up exercises and a few Broga poses (but just a few).  From there, YHC called for a mosey up Monroe White Street to the Comporium lot – 1/4 mile later, PAX were a bit winded and we took a pause, recited the pledge with a bit of shortness of breath.  From there, it was on to the main event – 4 Corner Century Club

PAX were to perform 4 sets of exercises OYO at each designated cone in downtown Fort Mill – running between each station.   The exercises and locations were as follows:

Cone #1 – Pumpkin Patch at St. John’s UMC

25 SSH’s , 25 Squats, 25 Merkins, 25 Mountain Climbers

Cone #2 – Kimbrell’s Furniture Parking Lot

25 American Hammers, 25 Seal Jacks, 25 Werkins, 25 Plank Jacks

Cone #3 – Parking lot behind Amor Artis (some PAX found the shortcut behind Kimbrell’s (modify as needed) as an alternative to Main Street and Confederate.

25 Big Boy Sit Ups, 25 Lunges, 25 Diamond Merkins, 25 Peter Parkers

Cone #4 – Footloose Parking Lot – PAX were glad to see this cone there and not some where else downtown.

25 LBC’s, 25 Squats, 25 Incline Merkins on the curb, 25 Parker Peters

PAX got through 2 rounds just in time to hustle to COT at 0600.  Great effort was put in by all.

Announcements – Travis Manion WOD on 11-21; Cobra Kai has details.  Christmas Party is happening with limited capacity.  Details forthcoming.

Prayers were offered up for mental health and Praises were given for the men of F3 and the guardrails we are to one another in helping keep us on the right path.

My thanks and gratitude go out to the PAX who chose to do the hard thing this morning, rise early, and get better as well as to Boss Hogg for the opportunity to Q.  It is always a privilege to lead and serve.  Thank you, men!!

Until next time,

Cyclops

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Cadential Extension at Quagmire

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Glad to be subbing in for Shady this morning.

Had originally set an AMRAP plan for Quagmire PAX to ponder. However, there was an FNG present, so I decided to modify a bit so we all stayed closer together.

Moseyed towards Tuesday Morning
Warm up in cadence
-SSH
-IW
-HW
-A little yoga

Moseyed towards CVS
-more yoga
-shoulder taps
-squats

Moseyed a bit for The Thang
Did all of these in cadence
-25 Merkins (50 total)
-50 Squats (100 total)
-50 Mountain Climbers (100 total)
-50 Freddie Mercury (100 total)
-50 Split Squats (100 total)
-50 Side Straddle Hops (100 total)
-RBG (elbow plank) with 10 counts all around
-50 VMO taps (100 total, 50 each leg)
-25 Merkins (50 total)
Originally planned to do this AMRAP with PAX moving at their own pace, but instead we went in cadence to stay together. One round was enough…

Moseyed to Target
Bear Crawled a little, cause I like to

Moseyed back to COT
Set a timer for 7min
AMRAP
10 Burpees
25 High Knees
I got in 4+ rounds. Pretty sure Copyright got 5. #King

COT:
With an FNG posting, I like to reflect on F3 core principles and mission. Added a little thought about where we were when we started F3. I couldn’t run a mile without stopping. Wasn’t gonna happen. Grateful for other PAX holding me accountable and helping spur me to be better: physically, emotionally, mentally, and spiritually.

Welcome FNG Slider

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