Tag: CSPAN

Thanksgiving Convergence 2021

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68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

TClap |
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Ring Around the Rosey

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10 pax showed up at The Armory this amazing Monday morning to start the week off right. I am certainly happy that I was finally able to come out and enjoy the gloom with my brothers for the first time since January due to my knee issues and subsequent surgery. It was a very sweet homecoming!

A certain HIM wasn’t able to join us this morning, due to marathon training, so we took turns around the circle, with each of us leading an exercise with the kettle bell.

I believe we made it around the circle about three and a half times, so we did a bunch of reps of about 36 or 37 different exercises. YHC took a pass on a couple laps, and manmakers, but it was definitely an enjoyable workout with plenty of 2nd F taking place as well.

Thanks to everyone that came out this morning, I’d ask everyone to invite one person they haven’t seen in a while, or who has never been out to come join the brotherhood at The Armory. We’re focusing more on the weights, not on the miles, so guys like me with lower body injuries can still come participate and get a good workout.

Remember that it doesn’t have to be complicated, simple is many times more enjoyable for everyone! (I may be biased as it was my first morning back…)

TClap |
1

Block Party Beat Down

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I was excited to Q Block Party after the co-Q at The Fort on Sat.  I arrived early and saw 7 runners take off at 5:00 sharp with Bird Cage leading the way down the back trail.  Cars began to file in and the cars kept coming.  I wasn’t expecting a large crowd and then I heard that CSPAN was still in town and was coming to Block Party so I knew there would be a big and rowdy crowd on hand.

Once we hit 5:15, no FNG’s were present so a short disclaimer and off we moseyed.  Since the park has several obstacles littering the grass from the festival, I was going outside of the park.  We moseyed to the first parking lot up front and circled up.

  • Imperial Walkers
  • SSH
  • Arm circles front and back
  • arm stretch across body
  • mountain climber
  • slow merkin – 3 count down, 3 count hold, 3 count up

Mosey over to the sidewalk and wall near Springs Global.  3 exercises , 3 sets, decreasing reps each set.

  • Dips – Reps –  25/20/15
  • Derkins –         20/15/10
  • Step-UPS –     30/20/10

Mosey to the big hill and meet at the top parking lot.  3 excercises, 15 reps each, then run to bottom of the hill and come back up the hill backwards.

  • Squats/Monkey Humpers/Calf Raises
  • Slow Merkin/MNN/O/H Clap
  • Flutter/ Big Boy Sit-up/Hello Dolly

Mosey back to the sidewalk and wall where we started and do one more set of  dips and derkins 20 & 15.  Mosey back to the park. Since we had a few minutes left I decided to take a lap around the park on the path for an added bonus.  We ended back at the parking lot for set of LBC’s.

This was a great morning and I enjoyed the chatter and hard work.  Through the Q Source, I have been motivated to look for ways to continue to accelerate  in all areas.  I shared with the group that I have been successful in accelerating in King, Queen and Jester control, but the last 4 weeks the QSource was focused on Faith.  I was convicted that I am not accelerating in study and recognize the need to have my shield locks there to hold me accountable and provide the push I need.  I asked everyone to think of where they need to accelerate and who are they going to have beside them to hold them accountable.

Thanks Esso for the opportunity to Q and lead the Pax.

Rebel

TClap |
4

Philly Inspired Psy-Ops CSPAN at the Coop

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34 was the count at the coop and it was a great morning at the Coop with the temperatures near perfect and a special guest visit by Grand-Tan, CSPAN himself.  It was great to catch up with a #HIM and for his presence in the PAX.  But you can’t have  Grand-Tan return without a little engagement in the routine.  CSPAN honored us with his slightly angry, Philly version of a warm up.  The good news is that the PAX was angry at him and not me.
Prayers for Shady and his spill on the sprint back to COT and subsequent trip to the MD.  Grateful for Dirty Harry and his field ops specialty and coolness under pressure.  The highlight of the morning was watching guys step ups and do their part when another brother was in need.  That my friends is F3!
Message: Be Still
  • Where does your mind go in the stillness?
  • Regrets for the past, fears of the future, how many of us were thankful for the moment, how often do we use stillness in the moment to experience God’s voice and direction … I don’t do being still well because my mind constantly has chatter.
  • Be Still- observe the mind – become conscious to what is going on in your mind – results in your ability to be present and to own the thoughts in your mind
Warm up/ COP – CSPAN  maybe I will just summarize it at as a Nascar like (right turns though) sprints with up/downs with flutters, and more flutters and a few more flutters and then some flutters.  I think that covers it.
Mosey to band parking lot:
Suicide Sprints: 10/20/30
  • 50% sprint
  • Karaoke
  • Side shuffle
  • Full length full speed
  • Power Skips back
Rugby Sprints to the 50 and walk it back
  • SSH
  • Merkins
  • Mule Kicks
  • Flying Squirrels
Every 5 to the 50
  • Bear crawl 5 yards then 5 CCD increments sprint to the end
  • Burpee Broad jumps 5 yards then 5 merkins
Wall sits with burpees
2 minutes of MARY
Prayers for Shady’s recovery and quick return. Prayers for Bailey (CSPAN’s daughter) and the birth of their son today at 12:30. Many unspoken prayers known and unknown are put at the foot of the cross and we ask that the Lord tends to them according to his Will.
Aye!
TClap |
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The Cornerstone – Challenge ( One Year Long )

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To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

TClap |
20

SlowBurn Send-off For Rooney

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47 pax of TheFort posted this morning to show support for #HIM Rooney, who is moving to Seattle.  Rooney has not only impacted his brothers in F3, but many of our kids through his tremendous servant leadership as a principal in our school system.  There is no doubt he will be missed here, but that sadness is somewhat offset by the knowledge that he’ll be positively impacting families out west.

In anticipation (accurately) of a large crowd, it was decided the launch point and COT would be the Empire Pizza parking lot behind Chick-fil-a.  CakeBoss opened up with a few words about Rooney, then handed off to YHC.  We started with 25 side straddle hops, then moseyed up around Chick-fil-a (to pick up any twitterless pax that didn’t get the message).  We landed back at a parking lot near our launch point.

Warmup-O-Rama

  • Windmills (10)
  • Hillbilly Walkers (15)
  • CDDs (20)
  • Flutters (20)
  • Chopsticks (20)
  • Seal Jacks (20)

Mosey to parking lot in front of Lowe’s where a few cones had been set-up. Pax asked to partner up and told we’d be doing a Dora 1-2-3.  This was the same exercise Rooney had done during his VQ, which I had the privilege of posting to (was my 3rd post, I believe) at WEP back in November of 2014.  The turn-around point for the running was about 50 yards.

  • 100 Merkins
  • 200 LBCs
  • 300 Squats

After a 10 count, we moseyed to the parking lot on the west side of Lowe’s.  Cones were set up there for some “4 Corners” action.  Each cone had two exercises listed for each round.  Pax were instruction to alternate between the 2 exercises for the appropriate round (to 10 reps of each exercise).  They were told to move to the next cone when the group at the previous cone reached them.  No count-off by 4s done…pax could just pick a cone to be their starting point (lazy pax like YHC took the closest cone). Here were the exercises:

Cone 1
  • Round 1 – Flutters <-> Freddie Mercuries
  • Round 2 – LBCs <-> Heals to Heaven
  • Round 3 – Dying Cockroach <-> American Hammers
  • Round 4 – Chopsticks <-> Plank Jacks
Cone 2
  • Round 1 – Side-step lunges <-> Imperial Walkers
  • Round 2 – Bomb Jacks <-> Lunges
  • Round 3 – Monkey Humpers <-> Squats
  • Round 4 – High Jumps <-> SSH
Cone 3
  • Round 1 – Plank Punches <-> Dips
  • Round 2 – Merkins <-> 10 second Elbow Plank
  • Round 3 – CDD <-> Moroccan Nightclubs
  • Round 4 – Alternating shoulder taps <-> Parkers Peters
Cone 4
  • Round 1 – Box Cutters <-> 10 second Superman
  • Round 2 – Toy Soldiers <-> Speed Skaters
  • Round 3 – Donkey Kicks <-> Peter Parkers
  • Round 4 – Big Boy Sit-ups <-> Inchworm Merkins

We got through 3 rounds before time ran out and we headed back to COT

Naked Man Moleskin

After the workout, a couple dozen men gathered at Chick-fil-a to share with Rooney how he has impacted us (except for Dark Helmet, who served as a one-man roasting machine).  It was beyond evident that Rooney had a deep impact on many men, their kids, and their family, as a brother and a principal.  Rooney is an inspiring individual, and his courage to respond to God calling him across the country will undoubtedly also be an inspiration to those wondering if they should act on words from the Sky-Q.

Rooney, you have been an amazing example of “giving it away” everyday here in Fort Mill.  And now we have to let you give it away to another community (on the west coast, no less!).  But one thing is for sure: the world is a better place because of who you are and what you do.  No man, student, or family is left behind, nor are they left where you find them.  Strong work, brother.  Strong work.

TClap |
8

CSPAN Send off Convergence

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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:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

TClap |
104

Whistles and Field Work

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24 Strong #HIMs braved the humid Fort Mill air for a beat down at Thursday staple Laces IN/Laces OUT.

Funhouse was Q for Laces OUT and decided to take his marry band of yoggers (soft J) around the track and either whistle at them or tell them to take a break.  I don’t get it either – you have to ask him I guess.

YHC took the rest of the Pax for a little Field Work.  Here’s the thang:

Dynamic Warm-Up:

High Knees, Butt Kickers, Slide L/Slide R, Toy Soldiers, Dipping Birds, WWL’s (power skips – trademark), Knee to Chest, Long Strides, Shoulder Rotations.

There.  You’re warm.

Mosey to midfield for Partner Yo-Yo’s.  Partner 1 runs 50 yard to goal line and back while Partner 2 does exercise.  Then Flap Jack.

Merkins x 3

Squats x 3

Flutters x 3

Mosey to the goal line for Tandem Bear Crawls.  New Partner 1 bear crawls 10 yards then Partner 2 bear crawls 10 yards and continue that to other goal line.  You read that right – 100 YARDS!!!

Let’s try something similar.  New Partner – same thing (kinda) – CRAWL BEARS this time.

Omaha after 50-yards.  That was a dumb idea.

Mosey to the corner for the confusing part of the workout.  Cross Field Up-Downs with an Accountability Partner.  Cross field every 20 yards then do 5 up-downs and stay with your partner.

Yeah – that was awful.  Another dumb idea.

Give me a 10-count on that one CSPAN!

Next we line up on the goal line for some Matriculating Rugby Sprints down the field.  Hank Stram would be proud.  Did you know that “Matriculate” doesn’t even mean “move” or “progress”?!?!  What the hell, Hank?!

And yes – YHC LIED when posting to the Twitter machine that they would not be featured.  Start a class action.

We finished with 8 MOM.  Yes EIGHT because I was all out of ideas and breath.

Mosey to COT.

Great time out there with everyone – it had been a while.  Always thankful for these men of F3 and the accountability they provide.

Going to be very sad to see CSPAN leave us for Philly but looking forward to the first time we post together in the City of Brotherly Love.  #F3PhillyRising  Godspeed young man and thank you for everything you’ve taught me over the years!  Greatly appreciated.

Thank you all for the opportunity to lead.  Aye!

TClap |
6

Honoring Special Agent Forrest Leamon at HoneyBadger – 8/13/18

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24 #HIM joined YHC (25 total) to honor Special Agent Forrest Leamon at the 8-13-18 edition of HoneyBadger.

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Warmup:

  • Mosey around the parking lot 1 lap
  • 50 Side straddle hops
  • 21 double count windmills
  • Downward dog to honey mooner x3
  • Small arm circles
  • Big arm cirles
  • Reverse small arm circles
  • Reverse big arm circles

Mosey to the pull up bars.

The “Forrest” WOD:

3 rounds for time:

  • 20 L Pull-ups
  • 30 toes to bar
  • 40 burpees
  • 800M run

COT

Announcements:

  • Weekend events honoring #HIMs CSPAN & Rooney
  • #218in18
  • SiteQ Meeting this Wednesday

Prayers:

  • Parents
  • Kids back to school

– Ginsu

 

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1

August 2018 – Impact Convergence

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On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.

For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.

Station 1 – Jiffy:

He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.

  • 5 Burpees OYO
  • Straight suicides
  • Lunge walk, 10 squats at each cone
  • Bear crawl, 10 merkins at each cone
  • 15 American Hammers in cadence
  • Suicides with 3 Bomb Jacks at each cone
  • Broad jump to each cone, 5 lunges each leg
  • Crab walk, 5 diamond merkins at each cone
  • 15 LBC’s in cadence

Station 2 – Deacon:

Find a partner

One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).

  • Partner Drills (Round 1) – Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
  • Partner Drills (Round 2 if time permits) – Partner Wheel Barrels to each side of the parking lot (2x for 2 rounds), Partner Ski Jumps (15x for 2 rounds)

Station 3 – Homebrew:

4 Corners and Burpee Roll

PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.

  • Corner 1
    • 40 SSH
    • 40 Plank Jacks
    • 40 Mountain Climbers
    • 20 Crab Cakes
  • Corner 2
    • 15 Merkins
    • 30 CDD
    • 15 Wide Arm Merkins
    • 5 Kraken Burpees
  • Corner 3
    • 10 Donkey Kicks
    • 50 Calf Raises
    • 40 Monkey Humpers
    • 20 Lunges
  • Corner 4
    • 10 Big Boy Situps
    • 20 Hello Dollys
    • 30 Dying Cockroaches (double count)
    • 10 Boxcutters

There were prayer requests for family, school returning and those with health needs.

Cakeboss took us out in prayer.

Great job, Homebrew, Deacon, & Jiffy!

– Ginsu

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