Tag: Cornerstone

More Broga Please

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Warmup

Seal Jacks x20

Windmills x15

Cherrypickers x15

Hillbilly Walkers x15

Mountain Climbers x15

Over Headclaps x 12

 

The Thang

Mosey To The Big brick building behind burger king for 4 corners.

5 rounds of 4 corners

1st round was Diamond Merkins,Squats,Alt. Shoulder Taps,and Heels To Heaven 5 Reps each

2nd Round Merks,Sumo Squats, CDD, and LBC 10 reps each

3rd Round Wide Arm Merkins, Ripstick Squats (squats on your toes), Mak-Tar Jah, and Box Cutters 15 reps each

4th round Hand Release Merks, Monkey Humpers, Overhead Clap, and Big Boy Situps

5th round Merks, Calf Raises, Jack Webb to 20,and Flutter Kicks 20 reps all

10 burps OYO

Now it was time for the painful part of the workout BROGA

these boys were moaning and groaning  as i put them through various stretches and yoga moves. we did this for about 10 minutes needed about 20 more.

mosey back for COT

Prayers

Cornerstone on the passing of his Step Mom this week

Cspan on his continuing job search

Thanks Smithers For The Q

Stang

 

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A Moderate Ballroom Dance

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Honored to Q The Ballroom, thanks to Short Sale and 13 PAX

5:15 and one coming in hot, wait or go? and we’re off

Mosey to the lot on the other side of the school, circle up
10 x Hillbilly Walker, 10 x Windmill, 20 x MN Club, 15 x LBC, 10 x Imperial Walker, 10 x Weed Puller, 20 x OH Claps, 10 x Dying Cockroach

Mosey around to the back of the school near the bridge, circle up
10 x Stationary Toy Soldiers, 10 x Richard Simmons, 10 x L S Squat, 10 x Hello Dolly, 10 x Travolta, 10 x Scorpion DD

Mosey across the bridge and around the outside of the football field to the cinder block lot
Back and forth across the lot
Karaoke L, Karaoke R, High Knees, Power Skip, Butt Kickers, 1/2 Squat Walker:1/2 Jog it out, 1/2 Bear Crawl:1/2 jog it out, 50%, 75%, 100%

To the edge of the lot for suicides
20 x OH Claps
20 x OH Claps, 10 x Donkey Kicks
20 x OH Claps, 10 x Donkey Kicks, 10 x Squat Jumps
20 x OH Claps, 10 x Donkey Kicks, 10 x Squat Jumps, 10 x HR Merkins

Walking 10 count to the other side of the lot for a different perspective
20 x MN Club
20 x MN Club, 10 Plank Jacks
20 x MN Club, 10 Plank Jacks, 10 x Monkey Humpers
20 x MN Club, 10 Plank Jacks, 10 x Monkey Humpers, 10 x Makhtar N’ Diayes

One more time ish
20 x Arm Circles
20 x Arm Circles, 5 x  Flying Squirrels
20 x Arm Circles, 5 x Flying Squirrels, 10 ea Stationary Lunge

Mosey back the long way, around the outside of the field, across the bridge, back near COT for some Mary, 10 x LBCs, 10 x Freddie Mercury, !0 x Travolta

Looks like we made it,

Barry Manilow

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2 Year Anniversary of The Abyss

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Today we celebrated 2 years of the Abyss.  When the shovel flag was planted 6/29/20016 by Dark Helmet the Abyss was merely an idea that “if we build it….they will post.”  And post the PAX did!  Over the past year and half it has been an honor to be the Site Q of this versatile AO and I appreciate all the PAX who have come out and led a workout.

Q got to the AO with seconds to spare due to an emergency bathroom visit at a 24 hr Harris Teeter in route.

Once disclaimers were given and the 5 F3 Principles given (due to FNG) we were off.

Quick mosey around the front half of the AO to allow all stragallers to exit their vehichles (ehem…Wildthing) and then to a warm-up circle.

Warm-up

  • Windmill
  • Weed Pickers
  • Moroccan Night Club
  • Slow Low Squat
  • Plank (a few Broga moves)
  • Merkins
  • Stretch with knees to chest

The Thang

I told the PAX that I wanted to highlight a few of the “features” of the AO during the workout so we started with the Flag pole.

  • Bear Crawl around circle in front of school

Mosey to very back hill of the AO for a series of hill exercises

  • Lunge walk–Sprint to top
  • Broad Jump–Sprint to top
  • Basketball shuffle Flip half way

Mosey to the Basketball court for some Suicides

First Suicide–

all four goals and back

Second–

  • Start with 10 Squats
  • 2nd Goal–10 Merkins
  • 4th Goal–5 Burpees

Mosey into “wet and muddy” field

  • Elbow Plank position with Peter Parker’s
  • Jack Webs (everyone’s favorites)

Mosey to “the hill”

  • Finished strong with 5 sprints up the hill

Mosey to COT.

Everyone pushed themselves and got better for it…includding FNG who was off to the side threatening to Merlot.

Once Namorama was finished we welcomed FNG Oompa Loompa!

Announcements and Prayers

Thanks again for all the PAX who came out today to celebrate this AO.  We had 24 there and we have set the goal for 30 next year!

-Bones

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4×5 At Collesium

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Cakeboss did warmup I’m sure he did the usual SSH and Merks. I was fashionable late as usual QT was calling my name, thank you Lord for such nice facilities! I did make it to his 10 burpees OYO and plank curb walk 10 steps to the left then 10 back to the right x 2.

The Thang

I had Q for this part of workout. Workout we did I call 4×5. Here’s how it goes: Each exercise counts off in 4’s all the way to 20. 4-8-12-16-20. Start doing 4 count one end of parking lot then a different mode of transportation to other end of parking lot (about 75 feet) away for every different exercise. Reps go up each end of parking lot. Here’s the different rounds.

1) Hand Release Merkins with Duck Walk in between

2) Sumo Squats With Bear Crawl in between. Every other Bear Crawl was backwards.

3) CDD with Lt. Dans in between

4) Burpees with Power Skips in between. Omaha was called after 12 burpees.

5) Monkey Humpers with Inch Worm Merkins in between.

6) Time was almost up so one last backwards bear crawl 75 feet then back to COT for 2 sets of ablab. Rosalita and Hello Dolly x 10 in cadence.

Sweati is coming up July 14th sign up. It’ll suck but most CSAUPS do! I’m doing a 10k that day on trails (surprise) so it will suck too!

Last but not least my two cents or my message. I’m guilty of this big time and struggle daily. PUT DOWN THE PHONES! Invest quality time with your wife and kiddos. No phones at dinner table. Do a puzzle together. Read a book. Take your kids outside they are only little for so long. Spoil your wife. MAKE MEMORIES! I love each and every one of you guys in F3. Let’s do life together men. If anyone wants anyone to talk to I’m your man! I love helping and being of service to others. Sorry so late for backblast!

LOVE IN JESUS, STANG

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Delusions Day

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You know you must be doing something right when PAX figure out your the Q and they moan. Was pleasantly surprised by the number of PAX that showed up considering competing against the Nantan tour.

Festival of Popular Delusions Day

On June 6, 1944, over 150,000 Allied troops landed on the beaches of Normandy, in France, beginning the push to retake Western Europe from the Nazis. A day before the invasion was the last day that Nazis could have had the delusion that their Reich would last 1,000 years, hence the day is celebrated on June 5th.

characterized by or holding idiosyncratic beliefs or impressions that are contradicted by reality or rational argument, typically as a symptom of mental disorder.

Dynamic Warm-up
Toy Soldiers
Butt Kickers
High Knees
Lunges
Everybody 2 bricks
20 – Moroccan Knight Clubs
20 – Plank punches front
20 – Overhead Presses
20 – LBC’s
10 – Lunges
20 – Curls
20 – Plank punches sides
20 – Squats w/ overhead press
10 – Lunges
20 – Hello Dollies
20 – Rosalitas
20 – lunges w/ overhead press
20 – Standing Tricep extensions
Jack Webs (1-2) 1,2,3,4,5, (15 Box Cutters, 10 Loungers) 4,3,2,1
20 – Roman chair – punches
Return Bricks to pile
Mosey back to COT stopping at Light Poles
20 – LBC’s
20 – Squats
5 – Merkins
20 – SSH
Total Mileage under 1 mile – does that equate to moderate.

Announcements
3rd F – Lunch Los Aztecas, Sweati, Hog Coyote, Care Center Lawn Care use Signup Genius 1hr, F3 Dads Saturday’s in June, Crossroads

Prayers
Winchester-Health issues
Dumpster Fire’s Brother Died 34
F3 brother in Lenior,NC Son with tumor waiting Diagnosis. Cornerstone working on clown car.

Always an honor to lead leaders. Thanks for the opportunity Short Sale.

Cornhole
Out

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Broga and Pole work at the Ballroom

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The PAX were in for a treat as we started out the warm up with some routine Broga.  This obviously started after I did the disclaimer since I’m no where close to a professional like Sasquatch.  There was a lot of mumble chatter during broga so I had to stymie that with a 25 count of Mtn. Climbers.  That fixed the chatter.  We did a few other moves and then moseyed out to our first pain station.

If you’ve never been to the Ballroom there are a lot of light poles there.  I’m sure you can ask any of the PAX and the would confirm that.  I think we did 15 for the first round.  Below are the exercises  15 counts for each:  Merkins, LBC, Squats, CDD, Calf Raises, Flutters, Side Straddle Hops, Shoulder Taps, American Hammers, Mt. Climbers, Hillbilly Walkers, Freddy Mercury, CDD’s

Then we moseyed over for a round of wall sits that got a little outta hand so we had to cut that short.

Rinse & Repeat for more pole work.  Right before we finished up we found Cindy and did a round of curls.  Jail break back to COT for a final round of Broga to work out the kinks.

Great time with the PAX.  Thanks for the Opportunity.

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16 @ The Ballroom 5/15

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  1. It’s always exciting to see cars come in hot around the curves of Pleasant Knoll Middle School to get to the workout on-time.  Everybody was in the circle when my phone alarm signaled it was 0515.  No FNG’s, but I disclaimed because a Q should always disclaim.
  2. We took off for a mosey towards the super far back parking lot with butt-kickers and high-knees.  Halfway to the lot we stopped for some warmup moves that included:
    1. SSH
    2. Seal Jacks (Jack Seals? Apparently I do them in reverse.)
    3. Weed Pullers
  3. At the back lot we did more SSH before grabbing a Cindy for some Walking Lunges ending with an All You Got back to the start line. We did that 2 times across the parking lot before we cleaned up the lot of random bigger Cindy’s.
  4. I broke out the Jumbo Cards for a round of Deck of Pain. As we went around the circle, I asked pax what Accountability means to them.
    1. Spades = Merkins
    2. Clubs = Crunches
    3. Hearts = SSH
    4. Diamonds = Monkey Humpers
    5. Face Cards = 10
    6. Aces could be 1 or 15, Dealer’s Choice.
    7. Jokers = 5 Burpees (no Jokers were pulled, hallelujah!)
  5. We had plenty of time left so we counted off by 2’s and did an Indian Run to the track where we completed 1 lap.
  6. We took a 20 count as we walked to the bleachers.  At the bleachers we ran up and down each stairway (4 rows) and then kept on running all the way back to the school.
  7. I gave the pax 2 options: Continue running around the paved path to COT or take the “shortcut” and Bear Crawl up the hill to COT.  It was about 50/50.

We did the Big Ball of Man thing.
Continue to pray for Badger and also our brothers who can’t seem to beat the fartsack. Prayers and Praises went out and up for Cornerstone’s MIL. Signup to cut the grass at Fort Mill Care Center, see Assassin for more info. READ THE NEWSLETTER!

I consider it an honor and privilege to Q a workout.  A big THANKS to Short Sale for the invite.

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Spin it and win it

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4 PAX decided to get better on a low attendance friday morning for a moderate bootcamp, we blame it on the Ruck event going on that night that most of the swamp “regulars” had signed up for. We welcomed 1 FNG (dungaree) and he’s a sprout of the strawberry seeds planted the previous weekend at the festival.

We started with a mossey to the Marshall’s / Pet Smart parking lot for a quick warm up:

side straddle hops

windmills

moroccan night clubs

low slow squats

LBC’s

merkins

 

THE THANG

mosseyed to the stairs next to Just Fresh and partnered up so partner #1 runs the stairs up and down 5 times while partner #2 planked and did LBC’s, two round of stairs per partner.

Next we moved down to the fountain area were a spin roulette was waiting for us with 6 different exercises (derkins, dips, LBC’s, Squats, jump squats, Dying cockroaches) , the roulette arrow dictated the number of repetitions we did of each exercise, after finishing each round we run up and down the stairs for a cool down,  we did 6 rounds of this and for the 7th and 8th round each PAX suggested an exercise, we did burpees, flutters, superman, lunges, world’s worst merkins (wide, regular, diamond merkin) we finished up with a sprint to COT.

We finished our bootcamp with announcements, prayers and praises

Tinsel Out…

 

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Moderate rain day and extra moderate day

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It was really rainy…and about 48 degrees…and really did not feel like old men weather…

disclaimer

we got less than a half mile of running during the 45 minutes…lots of cadence exercises and broga

lots of #mumblechatter and cheese farts…it was weird, odd tasting, and wonderful…my favorite topic was MC Hammer songs, personally, #2legit is still the best. Crab Cakes has a solid base of knowledge of all things MC Hammer. It is almost never the star, but always the entourage that creates the spiral downward…remember that in your own life.

COT/Prayer or Praise/ BOM

If you actually read these backblasts- let me know the next you see me…

If you were too scared to post you missed out today…absolutely a good time

AYE!

CSPAN

 

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Redwood Original Tour Kickoff

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9 men posted on a beautiful SC morning for a moderate start to their day, and also took a look back to the origins of F3 The Fort.  Here is what they did:

The Thang:

Mosey out of the parking lot and circle up on the cement pad in front of the center building along Pleasant Road.

COP (all in cadence)

SSH x 20, Windmill x 15, Mountain Climber x 20, Rosalita x 15.  Pause for back/shoulder stretch L and R, Squat/Merkin/Dip seqence (5-10 reps, repeat 3 or 4 times).  Peter/Parker/Peter x 15, Freddie Mercury x 15.

Mosey around the building to the hill near the steel bridge

Jacob’s Ladder.  5 trips up the hill starting  with 1 burpee and finishing with 5.  Plank at the bottom when finished.  YHC took time to mention that Jacob’s Ladder was a staple of most F3 workouts in the early days, but seems to be absent from workouts these days.  Too bad – this is one of the best cardio/strength exercises and one of YHC’s favorites.  Take notice Q’s and bring it back.

After completing JL, mosey to the edge of the steel bridge and pair up.  With your partner, make your way across the bridge by lunge walking.  At each light, stop and do 10 partner merkins (with handclap).

When all the Pax have crossed the bridge, turn around the lunge walk back to the start.  At each light, stop and do 10 partner big boy sit ups with a hand clap.

Mosey to the building, find a bench, and do 10 steps up each leg.    Find a spot on the wall and do peoples chair with arms up/out.  Stand up, walk/shake em up and come back for balls to the wall.  Hold while each Pax does a 5 count.

Mosey back to the front of the school for some Mary.  Pax choice today with Grave Diggers (10R/10L), Hello Dolly x 15, and LBC x 15.

Finish up with the Body Destroyer for 60s in silence (another YHC favorite).

COT

I have been on IR for several months and was very happy to get the invite to Q from Short Sale a few weeks back.  This was the perfect way to ‘get back on the Q horse’ after a long lay off.  The PKMS location is awesome – expansive, a great turf field, and plenty of variety to work with. It was a blast to Q a workout again and I appreciate the effort put forth by the Pax today.

YHC talked a little about how F3 The Fort got started with the first group of Pax (me, Assassin, DD, Santini, Red Banjo, and Peach).  Nice to have Assassin in the Pax today too!  Back in the day,  Fort Mill was one of the first areas outside of Charlotte to launch F3 , and F3 Nation leaders, Dredd and OBT,  were part of the Fort Mill launch team.   What I recall from the first workout was that it was very hard, and I was plenty sore the next day.  But, I was hooked right away, and could not wait for the following Saturday when we posted again.  For us, back then, it was just a workout ( a really good one), and we didn’t know what would happen with the group, or where the group; was headed.  We just enjoyed the workouts and being together.    During the 1st year, the group started to grow and we started having 2nd F events and a regular Friday morning bible study.   The Pax kept coming and we kept expanding.  More workouts were added in new locations, regular 2nd F events appeared on the calendar, and a thriving 3rd F community was established.  The leadership we had in the beginning and the high caliber guys that have joined us since have built the Fort into what it is today.  I am a proud F3 member and plan to be one for many years to come.

Announcements/Prayers/Praises

Prayers for Badger who was recently diagnosed with cancer.

Praises for an M with a recent good report from her doctor.  Cornerstone’s 2.0 is cancer free!  Vuvuzela’s 2.0’s seizures are not as frequent.

 

 

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