Man, it’s a good day when I get to Q with Spiderman and our full Shieldlock posts. It was steamy, the bugs were active, we worked a lot, struggled to breathe a little and I have to believe, we’re all better for it. I’m writing from memory and that means the details are fuzzy. If you feel slighted, you should’ve been there.
More or less, it went like this…
Spiderman on Q with a few warmup exercises.
Run out the back of WEP, down the never-ending path to the bottom of Harris St…you know what’s coming. Spiderman marked chalk lines up the major hill to our left.
At the bottom, 2 alternating V-Ups (like a killer dying cockroach)
Run up to the first chalk line, 2 Spiderman Merkins…how fitting
Run down to the bottom, for 4 alternating V-Ups
Run up to the second chalk line, 4 Spiderman Merkins
Run down to the first chalk line, 2 Spiderman Merkins
Run down to the bottom for 8 alternating V-Ups
Run up to the third chalk line, 6 Spiderman Merkins
Run down to the second chalk line, 4 Spiderman Merkins
Run down to the first chalk line, 2 Spiderman Merkins
Run down to the bottom for 12 alternating V-Ups
Run up to the fourth chalk line, 8 Spiderman Merkins
Run down to the third chalk line, 6 Spiderman Merkins
Run down to the second chalk line, 4 Spiderman Merkins
Run down to the first chalk line, 2 Spiderman Merkins
Run down to the bottom for 16 alternating V-Ups
Yeah, that was a smoker which covered about 2miles total. Hand off to Maximus:
Make our way back on the trail with a few stops for exercises as a group, along the way.
Line up on one end of the park.
Bear crawl until I call out Carolina Dry Docks or someone takes a break from the bear crawl, at which point we’d do a burpee (so much better).
After a few stops, we made it almost 1/2 way across the park then circled up in the grass.
Full set of Jack Webb using the traditional exercises. You know, since we didn’t do much with shoulders.
Afterward, we made our way to the playground.
Grab a spot to do pull-ups and do 1 burpee into 5 pull-ups, starting from a dead hang. Do this set 3 times.
A few ab exercises then COT.
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Spiderman & Maximus
It’s Bushwood and L-Train says to bring a message. Honestly, I struggled with this one as I get caught in the misnomer of thinking I have to have it perfected or the idea that I can’t still be struggling with something if I’m going to talk about it with others. I recognize that’s not the case but nevertheless, it’s still an obstacle.
That said, the topic was essentially, building reliability. Throughout the workout, I would pose questions to the PAX that I personally have struggled to answer over the years. Questions like:
As for the physical part of the bootcamp, it went a little something like this:
SSH / Jump Squats / Tuck Jumps / Burpees
Run 1/2mi
Flutters / V-Ups / American Hammers / 10 Burpees
Run 1/2mi
Carolina Dry Docks / Mountain Climbers / Diamond Merkins / 10 Burpees
Run 3/4mi
Now for the crowd pleaser:
1 Burpee: 4 Tuck Jumps / 2 Burpees: 8 Tuck Jumps up to 5:20
Run 3/4mi
Quick discussion on life that sometimes all it takes, is all you got.
Sprint the final 1/2mi to COT
FUNHOUSE WAS KING on this one
Brothers, I appreciate you pushing yourself and pushing me as we covered right at 3mi this morning..
See you Friday.
Maximus
YHC had the privilege to lead 24 other men through a stations workout with a discussion on the transformational relationship with our Ms. Conditions were perfect – 62 degrees and a slight breeze. The Disclaimer was disclaimed and we were off. Here’s what we did:
The Thang
Mosey to Top of Main
Mosey to First Baptist Parking Lot
Mosey to behind the Police Station
Mosey to Top of Main
Mosey to the corner of Tom Hall and Monroe White
Mosey to Academy and Monroe
Mosey to Mosey to behind the Police Station
Mosey back to COT
Total Mileage – 2.20
NMM
We call our wives “M” because she is the Most important relationship we have. That relationship is transformational. Before marriage it was “me” and “her.” Once married, “we” became an “us.” It is no longer solely about you. You are to serve your M. You are to pursue joy with her – even when things are tough. Its not a game. There is no scoreboard. There are no winners and losers and no one gets a participation trophy. We are to love her as Christ loves the Church.
Society tells us that marriage is 50/50. Let me assure you that is a farce. There are times it is 80/20. There are times it is 20/80. As John Michael Montgomery once said, “Life’s a dance you learn as you go. Sometimes you lead, sometimes you follow.” Marriage isn’t about keeping tally of who has done what. This isn’t Chuck E. Cheese – you can’t trade in your emptied dishwasher tickets for a guy’s weekend. That’s not how it works. You empty the dishwasher so she doesn’t have to. You set the example for your children so they know how to be a good husband one day or what to look for in a future husband. They are watching, so make your actions count.
It was my pleasure this morning to have the opportunity to lead today. I was encouraged by the push from the guys and the mumblechatter at the stops. Today personified why F3 matters so much to me. But remember, if your focus becomes more about the fitness and fellowship with your friends and less about loving your wife, your concentrica is out of alignment. Keep each other accountable and pursue your wife. Let her know she matters. Don’t seek relationship maintenance. Instead, keep accelerating. Don’t meet in the middle, go the distance and serve her.
Aye!
Italian Job
As I caught my breath after a two mile pre-run with Straight-Up and Shady, I noticed the line of headlights from the cars arriving. I wasn’t expecting to have as many Pax this morning, but this was a good problem. In addition, we had an FNG, Jorge, dressed with cut-off sleeves and ready to roll.
After the disclaimer, We moseyed to the elementary school parking lot for the standard warm-up exercises (SSH, Windmills, Imperial Walkers, Moroccan Night Clubs, and Planks Stretches). Lots of chatter so it was time to step it up a notch. We ran down to the bottom of the hill on Dave Gibson Blvd. The next exercise I borrowed from Spiderman’s Q at Alcatraz. We partnered up and wheel barrowed up to Patricia Lane. Each time the partners switched up, they had to perform five burpees. Extra credit Ab work for those who completed early. We were not done yet, we finished up the wheel barrow exercise at the end of Patricia Lane.
Next, we jogged over to the office building for a round of Dora 1-2-3. Same partners, one partner would run around the parking lot while the other started on the list of exercises ( 100 Hand-Released Merkins, 200 Dips, 300 Squats). Mumble chatter died down, men were focused. Once complete, we had enough time to jog back to COT. I mentioned to stay with your partner and find out something new about him. I think it is good for us to make those personal connection to reinforce F3 is more than a workout group.
Great job by all!
Five men showed up for the workout this morning. We promptly left at 05:15 headed to Gamestop for further instructions.
Once arrived, I had a quick message. No shortcuts. It comes from one of my favorite movies, “Wall Street.” The young broker (Charlie Sheen) is getting lectured by an older broker. He says “Remember there are no shortcuts, son. Quick buck artists come and go with every bull market, but the steady players make it through the bear market.” One can apply this lesson to all aspects of life (Relationships, health, work, etc). Today, we were focused on tackling Hubert Graham way.
Outbound to Gold Hill Road – Stop at every light pole, alternate with merkins and squats, 10 of each. (Total 80 merkins, 70 squats)
Inbound from Gold Hill Road – Stop at every light pole, 10 merkins and squats (Total 70 merkins, 70 squats)
Bonus miles: Run around Tega Cay Elementary School.
We all met back at Gamestop for a short mosey back to COT.
Total miles by runners ranged from 4.5 to 3.5.
Great job by everyone this morning.
11 guys got after it this morning. We promptly headed to Hardee’s for some straightforward instructions, burpees, run, merkins after the pledge. Block suicides were the name of the game. 5 burpees at Hardee’s (each time) run to the next block for 5 merkins. Merkins increased by 5 each block. However simple, this was not easy by any means. YHC didn’t all finish the route; most ended up with around 4 miles, 45 burpees, and 180 merkins. This was my first Q at the minnow pond. Thanks to Jekyll for the opportunity.
The cars really poured in this morning….
25 PAX Present
Changed my plans a bit….Modify as necessary, right?
Warm-up
SSH in cadence….had to part the waters for River Rat’s arrival
Burpees in cadence. I think we hit 18
Imperial Walkers in cadence 15ish
Brisk Mosey to the Church of God
COP
SSH
Hillbilly Walkers
Some Yoga
Mountain Climbers
Slow Count Merkins (always a crowd pleaser)
A few burpees in cadence
Mosey through all the brick stairs at the Church of God
Plank it up in First Baptist Parking Lot
Some More Yoga (squats)
Thang:
Bear Crawl with additive Merkins at each parking line
1-2-3-4-5-6 (total 21)
distance – a long way to bear crawl
Al Gore
Cossack Squats
Brisk Mosey up to the Rug factory
COP:
More Yoga? Yep
33 Monkey Humpers in cadence (nobody liked this)
Some burpees in cadence
Brisk Mosey to Sisk Memorial Parking Lot to find Cinder Blocks
(There’s a reason it’s called Block Party)
Thang:- divided into groups of 3
– Three Stations: Manmakers, plank, run to bottom of Massey hill and back
Had time for everyone to do one rotation (probably 15-20ish manmakers)
7 Additional Burpees in cadence
11 Bomb Jacks
Mosey with the blocks back to COT
NMM:
Quote for the day from Thoreau’s Journal August 5 1891 ““The question is not what you look at, but what you see.”
A word on today’s naming: the Q takes responsibility for the outcome. That was me today. On naming an FNG, I went with “Dude Wipes” as a suggestion thrown out. Not the worst name, but was not right for this FNG.
It didn’t feel right. I did a poor job reading his body language. I should have vetoed it. Not my best moment as Q. We’ll rename this FNG.
When we’re on Q, we are charged to take responsibility. In this moment, I accepted responsibility for the outcome of the naming. In the future, I’ll take responsibility fearlessly when convicted. Even (especially?) when that conviction appears as a still small voice. If that means going against the flow of the PAX, so be it. After all, that’s a leader’s job: influencing movement towards advantage. Sometimes we gotta row upstream. I should have rowed harder today, and that’s on nobody but me.
Besides, none of the PAX wanted to do that many burpees or monkey humpers anyway. So if I go with a name they’re not happy with, it’s just more of the same from the 1st F side of the morning.
Welcome – unnamed FNG, It’ll be good to post with you again soon.
Welcome – Barrel Age, I think you brought out a lot of PAX to support you today!
Prayers for the kids, teachers, and parents of the FMSD as they plan for a return to school 5 days a week at all levels.
—
Band Camp Dismissed
The date on Thursday marked 6 years since YHC found himself in a non-siren, precautionary ambulance ride to Atrium Pineville with some annoying chest pain. Turns out my LAD needed 3 stents and I needed some cardiac rehab. Ever since then, about this time every year, I support that program by running in The Cupid’s Cup 5K put on by Atrium Health. The donations and support from F3 have always been overwhelming.
Well, 2020-2021 being what it is, the event was virtual this year. Not only that, but the cardiac rehab program added another Pax to its list of graduates. Bonsai, as you know, had a hiccup in his LAD this past summer. While both of us know that program is awesome, the F3 brotherhood plays an even more important role.
And it was on full display Thursday 2/11/2021. 25 of you came out to support us. You ran hard with us. You prayed with us and you supported the cause with you donations. It was truly humbling to be surrounded by so many Pax giving so much of themselves.
Congrats to Scalp for 1st overall and Long Duck for 1st of the respectables.
And please remember, if you’re experiencing any sort of chest discomfort, arm pain or unexplained nausea/vomiting, don’t brush it off. Get to the doctor/ER/Urgent Care. Time is precious when it comes to treatment and care. The time afterwards when you’re surrounded by the love and support of F3 is priceless.
Aye!
Boeheim
P.S. – Still time to donate/run virtually through Sunday 2/14
YHC got the call to Q the newly renamed AO Ring of Fire in honor of our fallen F3 brother Cash. NAFO has become the home where we honor a lot of our hero’s who have fallen to protect our families and nation. It is also where we host the annual MURPH WO to honor LT. Michael Murphy who was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, as well as a graduate of The Penn State University (We Are…Penn State). Ironically there is a MAFO parking stall with the PSU logo near our normal COT spot, which was highlighted as we mossy over the field. This year and last has been crazy with loss of life; from COVID, to cancer, to military operations. It also has been a troubling time for our country and not to get political (which I don’t like to do) but we are all sons of HIM, it shouldn’t matter what side we are on politically, we are a country that was founded on men being created equal – ALL people should be and have to be treated the same way. Right now, this has been lost.
So YHC thought it would be good to honor our fallen brothers to show unity and the power in brotherhood.
We bolted over to the field, YHC gave a quick disclaimer and then explained the WO. There was no COP because we would not have enough time to complete the “modified MURPH”. If you have never done the real MURPH, come out Memorial Day weekend and experience it. It is THE best WO and personal accomplishment you will ever do. What is it you ask rookies? 1 mile run followed with 100 pull-ups, 200 merkins, 300 squats, run a mile. Officially with a 20lb body armor (ruck or weight vest).
The thang:
Run a lap – 10 Pull-ups, 20 Merkins, 30 Squats
Run 2 laps – 20 Pull-ups, 40 Merkins, 60 Squats
Run 3 laps – 30 Pull-ups, 60 Merkins, 90 Squats
Run 4 laps – 40 Pull-ups, 60 Merkins, 120 Squats (only a few completed 4 laps and started on the reps)
For those PAX who posted, great accomplishment to the MURPH twist.
Don’t forget about our brothers who have fallen!!
Peace Out