The Thing.

YHC’s first ever KB Q!!

A brief warmup: 25 SSH, 20 Squats, A run, stretching and 10 Turkish Get Ups – mostly because YHC likes saying this

Extended Dora:

  • 100 snatches
  • 100 curls
  • 100 KB Swings
  • 300 Goblet Squats

Wrap Up – 20 flutters follwed by :05 of Jim Eubanks hip flexor work!

Moleskin:  are we really encouraging those that are different from us?  Or we only offering enouragement to those like ourselves?

 

It was an honor and privilege to lead!!!

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Double Booked? Nope, Double Beatdown.

Through no fault of anyone that I’m aware, the original Q for the Hive was double booked. Since I know that guy, the PAX probably got off easy with me filling in. Or maybe not.

Disclaimer was disclaimed (didn’t notice that Punch List had brought an FNG, so I guess my extra extended disclaimers are good for something. Also gave the disclaimer that since this is a gear workout, there would not be much running.

Warm-up
SSH
Merkins
Burpees
Some other things that have slipped my mind…

The Thang
Slow mosey to the bleachers by the tennis courts with KBs in hand. Everything today was in groups of 3 exercises repeated 3 times normally increasing each round separated by 10 KB swings and 10 Prone presses

10 KB swings, 10 Prone presses
Single-Leg DL each side 8-12-16
Curls each side 6-8-10 IC
Back extensions (heels on the bleachers, justifier to the sky) 8-12-16 IC
10 KB swings, 10 Prone presses
Tri-extensions 8-10-9-ish IC
Plank row each side 8-12-16
Squats 8-12-16
10 KB swings, 10 Prone presses
Derkins x 10 IC
American Hammers x 10 IC
Derkins x 10 IC
Flutter Press x 20 IC
10 KB swings, 10 Prone presses

Extra slow mosey 70 feet back.

COT

NMM
I may have gotten some of the listed exercises or a few of the counts wrong when I was writing this down finally, but it’s basically all correct. I’m pretty sure if you were to go through this routine, it would be a pretty good beat down even if I missed a few things.

So here’s my thoughts lately about doing gear workouts. If it’s a gear workout, I’m pretty much going to stick with that and not too much running around. I’m pretty simple like that. Find a thing that works and stick with it. My basic KB workouts will be variants of what we did in this one. I figured out this little routine and it works for me. It seems to be a pretty good workout for everyone else too, usually.

F3 is like that for me. When I found out what this thing was all about and started posting, it was something that really just worked for me. I’m not trying to make it into something complicated, I’m just looking for that physical and mental push before the sun even comes up. Every day that I’m out there in the gloom with a bunch of like minded guys focused on accomplishing a single thing at a time, I get energized. If I’m the guy leading, good, but if not, that’s good too.

I see that carried out into our community, getting a bunch of like minded guys focused on accomplishing a single thing at a time. Sometimes that’s reading to kids after school. Sometimes it’s handing out turkeys. Sometimes it’s just running all day and night with a bunch of smelly guys. Sometimes it’s surrounding someone who is suffering physically or emotionally. For me that all starts in the gloom, many days of the week, surrounded by my Brothers…

Geronimo!

 

 

 

 

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Laces In / Out : Garbage IN Garbage OUT! and The Class of……

 

13 men showed up at FMHS for some get better positive habits.

4 runners hit the track with Sir Double D doing some mile repeats…..ouch!!

9 others followed YHC off campus to the local Catholic Church for some ladder climbing

The Thang:

Mosey out of FMHS lot up hill to St Phillip Neri lot and COP

  • Plank
  • SSH
  • Merkins
  • Moroccan Night Clubs
  • Sumo Squats
  • Peter Parker
  • Parker Peter
  • Toy Soldiers
  • Shuffle left
  • Shuffle right
  • Mosey to back of church building
  • Dips
  • Calf Raises

9 Stations building on each

1 – 5 burpees, run
2 – 5 burpees, 10 ‘merkins, bearcrawl
3 – 5 burpees, 10 ‘merkins, 15 LBCs, run
4 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, bearcrawl
5 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, 25 squats, run
6 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute plank, bearcrawl
7 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute plank, 30 American Hammers, run
8 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute plank, 30 American Hammers, 35 shoulder presses in peoples chair, run
9 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute plank, 30 American Hammers, 35 shoulder presses in peoples chair, 40 side straddle hops, run to COT

 

COT:

Circle up with runners and hit up the announcements

  • 10/27 – Fastest 5k & F3 Soccer
  • 12/1 – Fort Christmas Party

Prayers for Jwow travel and Double D nephew/family.

Spoke about all the hours in the day and if we are filling our heads with trash, trash will come out. It is in the form of negative outlook, pessimism, depression. Instead fill yourself with encouraging positive productive things and don’t feed off of the culture…..it only lies to us which leads to disappointment. Connect with Sky Q often and find out his plan for you and how to navigate this crazy life!!

Thanks Lil E for the Q!! Humbled and Honored!

Cake Boss out

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Arrows Are Never a Good Idea

12 #HIM decided to NOT take the Daily Blue Pill and posted to The Colosseum to be entertained by YHC on Q.  It was a very quiet crowd so #mumblechatter was at a low level but the #effort was at a high level as we pushed forward through what #life throws our way.  Side Note:  Jekyll decided to go yogging (soft J) which is apparently running for an extended period of time.

The Thang:

Dynamic Warm Up

High Knees, Butt Kickers, Toy Soldiers, Slide Left, Slide Right, Karaokes Left, Karaokes Right, Flamingos, World Wide Leaders (Power Skips #registered), Long Strides.

Warmup Complete!

Slow Mosey to the Arrows.

Now before YHC even explained my idea (which looked good on paper) a comment from the peanut gallery turned out to be true in the end “arrows are never a good idea”.  We decided to forge ahead anyway – because in the end – we don’t really have any other option (both at a post and in life – more to come on that in a bit).

So here was the different Phases of a Burpee Deconstructed:

Phase 1:     3 Squats at every arrow

Phase 2:     3 Froggers at every arrow

Phase 3:     3 Merkins at every arrow

Phase 4:     3 Bombjacks at every arrow

Now the Pax saw this next Phase coming up Broadway in a cab.  But #life is kinda like that in a way – you see something you do not want to do but have to tackle it anyway.

Phase 5:   Reconstructed Burpees at every arrow

Now the Pax may have not seen the next phase coming.  But #life is kinda like that in a way – sometimes you think it can’t get any worse and then something blindsides you at a low point.  We tackle it anyway because what is the alternative?!?!?

Phase 6:     Bearcrawl back to start (about 125 yards judging by Google Maps)

Crowd Pleaser!  All Pax dug deep to finish that one.

Next up?  Jacobs Ladder with MORE Reconstructed Burpees.

Then Mosey to start for 6MOM.

COT.

Great work by all Pax!  Appreciate humoring YHC on the arrows.  Appreciate the opportunity to lead.  Appreciate the #encouragement from the brother on  my left and the brother on my right.  Appreciate F3 The Fort for everything it has done to make me a better person.

YHC #encouraged the Pax to take that step forward into service.  It may feel uncomfortable, you may not think you are making an impact, you may be afraid to put yourself out there.  The answer is to take the step and keep taking that step forward.  You will eventually have an impact.  Otherwise we will be on the sideline and that is not where F3 is designed to keep us.  F3 wants us out in our community being a leader.  Aye!

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3-Speed Track Work at Laces Out

Succinct backblast start >>>>>>

We were on the track for some 3-speed speed work.

  1. 1 mile warm-up
  2. Dynamic stretching (butt kickers, high knees, toy soldiers) back and forth across field
  3. 400m at 10k pace, 200m at 5k pace, 200m recovery pace
  4. 800m at 10k pace, 200m at 5k pace, 200m recovery pace
  5. 1200m at 10k pace, 200m at 5k pace, 200m recovery pace

Rinse and repeat steps 3-5 until 5:55a.  Most normal pax got 5-6 miles in.  I think I heard McGuyver say he got 8 miles.

Well done, pax!  Thanks for the invite to lead, Atlas.

<<<<<< Succinct backblast end

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Run, run, run. Do some things. And then run some more. Grass is wet.

The Thang:

 

Mosey up Munn Street to the other side of the school.

A few warm up exercises in the parking lot.

Partner up for accountability and run the LARGE half circle stopping three times to do 10 burpees, 20 merkins, 40 lbcs at each stop.

The complaining..errr…mumblechatter started.

Nice soft grass was found on the lacrosse field along with 2 tires.  Two groups lined up.  One line ran carrying the smaller tire while the other line rolled the tractor tire the length of the field.  The remaining Pax did a series of exercises until their turn.

Complaining.

A nice lil mosey o a wall for some sits and BTTW.

Another run and then 150 calf raises (50 regular/50 toes in/50 toes out)

Lots of complaining.

Ran back to COT for a quick round of Mary.

The End.

My message was short but hopefully is remembered when life happens – there is opportunity in change.  Look for the good side and embrace what that can mean for you.

As always an honor to lead the men of The Fort, esp on the day we honored Dark Visor who passed away yesterday in Alpharetta at a workout.

Until next time….

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Conveyor Belt of Pain

10 HIMs arrived to  see silhouettes of YHC’s untold horror in the backdrop of gloom at The Hive. After disclaiming that YHC is terrible at counting before 0800 the regular disclaimer was administered.

Things started out normal with some SSH to get the blood moving.  It’s really a great way to make the PAX feel like a regular workout is on the horizon.  Then we moved into a wide leg stance (sorta sumo) and dropped our six’s close to the pavement to get the hips opened up. Moving from one leg to the other, we stretched out the hamstrings and other muscles some people tend to forget exist. From there, we inched our feet out as close to a full split** as each man could handle, put our fingertips on the ground, and did fingertip pushups.
**except Band Camp, who surprised everyone in a full split without making a face

From there we went to the Conveyor Belt across the parking lot.  Each station had two parking slots between them and each exercise was given a brief demo before we dropped our bells at various stations and jumped on board.  The slots were:

  1. KB Swings (40 and a 30 were available)
  2. Box jumps (30x24x20)
  3. 3/4″x72″ Iron Staff – wrist rotations (I looked this up, pronation and supination of the wrists)
    1. Holding the staff straight forward, rotate to the left and right
    2. The work experienced with these is in hand placement, speed of rotation, and stopping momentum
  4. 10lb Training  Mace – barbarian swings
    1. Swing the mace to align it with the chest at shoulder height to the left and right, when the arm close to the ball crosses the body, it’s on the bottom.  When it’s on its own side, the top
  5. 3/4″x72″ Iron Staff – tip ups
    1. Hold the staff vertically with forearm horizontal
    2. let the staff fall down to horizontal, using only forearms, pull it back to vertical (mostly the first two fingers)
    3. Alternatively, with arm hanging, adjust the staff so that the long end is behind you and use only forearm muscles to bring it back to vertical (mostly the last two fingers)
  6. Tricep Extensions with that 40 pounder
  7. BB bag – ~14lbs of steel BBs in a 9×9 canvas bag
    1. hold the bag with one arm at eye level as far away as you can from your body, gripping it by its side with fingertips (so you’re looking at a square), the opposite hand is at your side.
    2. Let go of the bag and as you pull that hand down to rest, the other snaps up to grab the falling bag, again, with fingertips, raising it back into position.  There should be some hang time.
    3. Alternate hands, trying to keep the bag floating in the air with a bit of hang time
  8. Curls – 25lb bell
  9. Squats
  10. “Pick your own Mary” with a 25lb bell (YHC didn’t have enough slots for everyone, so this one came from the aether)
  11. Same as above, but disappears after a few seconds, explanation below

Timing:
There is always a traveling PAX. The PAX starting at station 11 did a small amount of Mary, then high-tailed it for station 1, taking over that station (at this time station 11 disappeared). The displaced PAX from 1 then bear crawled over two parking spaces to 2, relieving that PAX of that station, who would bear crawl to 3.  This continued until station 10 ran back to station one.

After a full circle of fun, everyone took a nice, restful run across the parking lot, and picked up where they left off.

This went on with everyone working together in harmony until there was about 2 minutes left in the workout and we were one station short of a full circuit.

Everyone circled up by the gear, YHC ran to grab a phone (pulling something in my calf halfway there…) and ended with COT.

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Triangle of Doom or some other ominous name that is not the same name as another AO (Bermuda)

Cool 67 degrees at the Colosseum.  YHC (again) came in on two wheels.  Luckily there were some hearty PAX ready to get to work.  A Pre Blast Tweet went out to let folks know to expect running.  Twitterless Green Wave groaned when he arrived.

COP

SSH, Squat, Moroccan Night Club, Merkin, Plank O Rama

The Thang

Partner up for accountability and encouragement.  3 stations as far away from each other as possible.- run (not mosey) to each station for exercises.  rinse/repeat alternating laps.  Get as many laps as you can in 40 minutes.

A lap: 30 Lunge, 25 LBC, 15 Merkins

B lap: 30 Mountain Climbers, 7 three merkin burpee, 25 squats.

 

7-8 laps was the number.  guessing 3-4 miles and 4x the reps of above exercises.  Love Handles got the VT today- lead lap all day while proclaiming he was going to spill merlot (Mexican). Update- he didn’t.  LH also hit the 1000 burpee challenge with 1075 total.  Look out men- this man is coming for you.  Plus he’s a #HateHate so you know he’s got years ahead of him to dole out pain.  Time to put him on a Q roster.

Discussed word of the month: Encouragement, talked of look at your circle of influence (apropos as I just now listened to this weeks 43 feet podcast) and a great article from Benjamin Watson in All Pro Dad on “Making sure my kids know a father’s love”.  I tweeted out link.  Read it and go listen to the latest podcast.

Lots of men looking forward to Ragnar and Bourbon Chase.  If you have yet to do a CSAUP (completely stupid and utterly pointless), do this now.  runs, races, mud runs, ragnars, fast 5, Palmetto 200, etc.  I know of no other vehicle that brings together all 3Fs and truly lights the fire.

Jekyll

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The Hive 2018:39 (Shovel Flag hand off)

10 HIM gathered in the gloom for a split Q and passing of the shovel flag.

Tesh began:

SSH x25
Windmill x10
Imperial Walker x10
Lap around the parking lot (counterclockwise…)

COP:
5 Kettlebell burpees
10 Snatches (5 each arm)
3 reps of this

Partnered up and Lined up facing the stadium:
Farmer carry both bells while partner planks & shoulder taps
Repeat with partner doing overhead claps instead of planking

Switch Q to BandCamp:

Bear Crawl towards the stadium until we ran out of pavement
Al Gore for the 6 and then Al Gore+Moroccan Night Clubs x10
Honeymooner–>Downdog rinse and repeat
Bear Crawl back to our bells. Moved to the wall outside the gym.

COP:
5 burpees
10 Overhead chest presses
10 Reverse Lunges w/ kettlebell held at the beltline
Reverse Lunge w/ single arm press and hold for 10 count
NAMED EXERCISE: The Solo Tesh: (standing)
– single-arm overhead press the kettlebell and hold for 10 seconds
– return kettlebell to clean position and hold for 10 seconds
We did 3 reps on each arm
20 Goblet Squats
10 Overhead chest presses

Wall Sit with bell intermittently held over our heads during storytime. Rinse and repeat.

Mary:
Flutter x15
Superman x10
Peter Parker x10
LBC x10

NMM:

In honor of Tesh’s two years of steady leadership at #TheHive, this workout drew some from his first post at The Hive: https://f3thefort.com/2016/02/15/afraid/ Q-ed by Geronimo.

The Solo Tesh comes from a workout Tesh lead when he was the only PAX to post that morning. https://f3thefort.com/2017/02/24/2017-08-the-hive/ Looking at the dates and this tweet https://twitter.com/tesh_F3/status/966993038554882048, it appears that there may have been multiple solo posts for Tesh at The Hive. One aspect of his leadership that I appreciate and respect is how quietly he leads. He leads by example with little desire for fanfare . It was this solo-post tweet that got YHC to attend his first kettlebell workout: Tesh’s model encouraged me at The Hive at all. I’m grateful for Tesh’s work and honored to carry the shovel flag for #TheHive (and if necessary post in the gloom solo……ah February…..).

During storytime on the wall sits, I referenced the Poverty Simulation some of the PAX are putting on 10/13/18 at FBC in Fort Mill. https://www.eventbrite.com/e/sc-thrive-poverty-simulation-york-101318-registration-49847017772. https://twitter.com/F3_ablock/status/1045695473707814912 I did not grow up in poverty, and specifically remembering my dad saying that folks could just work harder and would be successful. That was because my old man had worked hard and he was successful. But he also had a lot of advantages that allowed his hard work to pay dividends. Not everyone is so lucky. In my teaching, I see students that struggle with much more than the nuts and bolts of course work and assignments. The outside influences of poverty on college students is especially troubling. Consider a student that takes on debt to attend school to better themselves but is forced out of school after 3 years to work because their family needs the income. They have all the debt of a college degree with none of the job prospects. Understanding someone’s lived experience is a powerful tool. Hopefully PAX will take advantage of it.

Band Camp dismissed.

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Is Your Lamp Consistently Lit?

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.

CAH and G-Fit Workouts this weekend.

PRAYERS/PRAISES

Injured PAX.

Our Families.

 

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