Tag: DaVinci

Cold Blooded at the Swamp

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So it was the coldest day of November (so far) but at least there was no rain.  A balmy 33 degrees to start the workout.  My goal was to keep the energy level high to keep the blood flowing!  Only 3 of the 15 men planned on rucking this morning, so I gave the disclaimer and the other 12 of us were off.

Mosey with a dynamic warmup to the Home Depot parking lot.

COP with IWs – Windmills – SSHs – MNCs – Mountain Climbers – CDDs – Plank Jacks – Merkins?

These days whatever keeps me moving is what I call.  I like to take Pushers guidance and change the count for each…which always gets the PAX talking! It’s almost impossible to get Jedi and Witch Hunt to stop chattering nowadays… which always adds a fun playful air to the warmup.

Enough of that stuff… moving on!  I like to find new routines in the Lexicon that we might not have done before.  I found these:

“The Dab”  (I was immediately asked why it’s called that…not idea just from the workout)

10 burpees in 1 minute

Run a quarter mile lap around the parking lot

Do this 4 times

It went pretty well…and it kept us warm unfortunately Half Shell “popped” his calf muscle… that’s not good for running! No man will be left behind so I tried to modify a little.  I’m sorry if it was not enough Half Shell…

Slow walk towards Target, but a bear crawl for good measure to keep everyone together for about 50 yards.

“Triple Check”

Teams of 3

1st PAX wall sit

2nd PAX Plank

3rd PAX run 50 yards and back.

Rotate through your team and complete this 3 times.

This took longer than expected so item #3 of the evolutions was left off and we moseyed back to COT.  With 2 minutes to spare more burpees were completed.

Namorama

Announcements & Prayers

An Honor to Lead,

Royale

 

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The Right Kind of Sacrifice

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14 men awoke to not so bright/wet conditions and converged in the gloom of the hallowed ground at The Swamp for a Beyond message from YHC.  Here’s what went down

Warmup:      20 SSH IC, 20 Imperial Walkers, 15 windmills (wonderfully executed), 10 Mtn Climbers.    Let’s mosey

The Thang:      Mosey to the alley behind Home Depot for a perfect location to perform the BLIMPS workout and grab some wall for 1-min wall-sits in between each as their active rest, allowing YHC to convey the message for today.  At each 1-min sit, YHC shared what has been on his heart about sacrifice.   This is defined as something that is a loss or something  you give up for the sake of a better cause.    Approximately 1-year ago, my wife and I were celebrating her completion of treatment for Breast Cancer.  Surgery, radiation, DNA testing, doctors, etc…pronounced her as Cancer Free and we returned to our routine.  Our faith had been a anchor throughout and continued to grow thru prayer and my F3 brothers and Journey group, yet I had one main question.  How did this trial change us and by us I mean, me and my role as a husband, father and leader of my home.  I realized how consumed I was with my martial arts training, races, Goruck events, etc..that I was actually not IN my home very much.  That which I thought was making me healthier, stronger and better for my family had me gone for large amounts of time from them.

Time for a sacrifice! I am going on year of stepping away from all those things that took me away from her and the kids to activities to do together and that were important to her!  She never once asked for this and struggled with me giving it up after so long but it’s been the best decision of my life.  God has changed my path for the better by sacrificing what I thought was important to what is truly important.

Sacrifice will lead you to make significant choices. But being a husband and father is a significant experience!

B  5 Burpees OYO, followed by 10 SSH IC
1-min wall sit
L 10 Lunges each leg OYO, followed by 10 SSH IC
1-min wall sit
I 15 Imperial Walkers IC, followed by 10 SSH IC
1-min wall sit
M 20 Merkins OYO, followed by 10 SSH IC
1-min wall sit
P 25 Plank Jacks, followed by 10 SSH IC
1-min wall sit
S 30 Squats, followed by 10 SSH IC

Mosey to the large parking lot for some 4-corners of Blimps!  Total of 6 laps around the parking lot stopping at each corner to perform the exercise.  First (1) lap: 5 burpees @ ea corner (2) lunges (3) 15 IW (4) 20 merkins (5) 25 plank jacks (6) 30 squats (stop at end of each full lap to wait on the 6 with planks; modified the M, P, & S

Return for COT and some last words:  Identify that thing in your life that you may be placing your identity in that may be causing you to miss the mark of your Concentrica Bullseye!

Good work, men.  It was an honor to lead you this morning.

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How heavy is a Bonsai tree?

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As I was preparing for the Q at Fire Ant I was excited and had everything planned out. However apparently the one thing I didn’t plan for was my inability to set the alarm for the correct time. I woke up at 4:55 and pretty much ran out of the house with all my gear in my hands. I was able to get to the AO with a few minutes to spare, but my head wasn’t in it. It didn’t take long for the Pax to notice as I completely forgot to count in cadence for the first exercise. After a couple exercises I was able to get my head right and lead. Apologize to the Pax for my mistake. Thanks for bearing with me as I proceeded to Q. In the end I believe it was a good workout, but definitely started out rocky.

We started the workout off with a homemade litter/gurney/stretcher (whatever you want to call it). However thanks to Spider Man I decided to place 230 lbs (my weight) of sandbags on this litter because he mentioned he was able to hold all the weight of a Bonsai in one hand. 4 Pax jumped on the litter while the rest of the Pax grabbed the cinder blocks and moved around toward the back of the school.

Dropped gear and began the warmup

Warmup:
Windmill – helps when you count in cadence so the Pax know how fast to go
Merkins
LBCs – after getting poked by the Pax I figured I would make sure they rolled on the wet ground
Superman

The Thang:
Pax counted off in 4’s since we didn’t have enough blocks for everyone. Each group took an exercise and work through all 4.

Round 1:
5 man makers
10 merkins
Farmer Carry down stairs and back up
20 LBCs

Bear crawl 40 yds
Crawl bear 40 yds

Pick up litter and cinderblocks and move

Round 2:
5 man makers
10 V-ups
15 Curls
20 Shoulder pulls

Pick up gear and move (Rotate as needed)

Round 3:
5 man makers
10 – can’t remember, but it was not fun
15 Squat Thrusters
20 Ruck Swings

Arrived at COT with 1 minute remaining so we finished off with 5 more man makers

The intent of this workout was to get Pax to work on their grip strength by carrying heavy stuff with their hands. I have found that carrying items where I need to leverage grip strength is a weak point of mine. My grip tends to give out much quicker than other areas. The only way to get better at something is to continue to work on it.

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Starfish at Poopdeck

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This morning was a particularly important one for me to post at, but we will get to that in a few minutes.

Peg had “planned” on having a community Q this morning so after … wait who did the disclaimer? ooops

Flux took us around for a long mosey with shuffles and Toy soldiers and then some warmup
Windmill
Low Slow Squat
Merkins
Mountain Climbers
Moroccan Night Club

Peg took over for BLIMPS, we laid out a path and the mode of transportation was Lunge
5 Burpees
10 Lunge each leg
15 Imperial Walkers each side
20 Merkins
25 Plank Jacks
30 squats

Two Ferns was up to bat and we started at Sherwin Williams for a 10-20-30 with a full parking lot lap between each exercise
10 Burpees
20 Merkins
30 Squats

Cornerstone’s turn and we went a found some wall. First was 30 count balls to the wall then 10 merkins
70 count peoples chair (10 per pax) with some minor crop dusting by DaVinci, luckily I was on the other side
20 more counts of balls to the wall

DaVinci must have liked Two Fern’s idea so much that he also gave us a 10-20-30
Im not confident I have this one right but I think it was 10 LBCs, 20 merkins, 30 squats

Twitch ran us back to the parking spaces for bear crawl 5 spaces, 30 LBCs, lunge 5 more, 10 merkins.
We did this twice

Flutters to finish out the last :45 seconds

Announcements
Sign up for the christmas party!! Sign up soon please!!
Read your newsletter, if you don’t have it, ask!
Need to collect character band-aids for local and regional doctor’s office and hospitals
See Cornerstone or go here https://www.amazon.com/baby-reg/jeremy-holt-december-2018-charlotte/2HQFKC11T250D

Prayer Requests
Honestly I can’t remember them, please post and keep in touch with the PAX to find out what’s going on in their lives! Reach out, make someone know they matter

Well here goes……
Last night and most of yesterday I finally admitted that I have been wrestling against God and not letting go of a specific thing in my life. Ive been very open and clear that F3 has led me down a path of discipline that has overflowed into my life as a father, husband, employee and even church member. This new church has put a family in my family’s life who has literally be the best relationships we have ever had. It is clear that the relationship with these family friends are a benefit to both families and those around us, we have been growing in Christ together and I recently had a discussion with Picasso, the dad of this family, and some of the – not necessarily depressions, but certainly just bleh moments going on in my life lately and he wondered if God is stripping away the identity I thought made me who I was so that He could fill me up with Jesus instead. That has been in my head all summer and I have just refused to give up video games and the like; knowing EVERYTHING about comics, tv, movies, and games was EVERYTHING I was about in middle school through college. So the last time I fought God this hard was October 2008, when I finally gave up and begged God to change my life and put Jesus as MY King. So because of this feeling, I am really not wanting something big right now. Things are smooth, I am only 26 and have been married 7 years, out of college for almost 8, a father for close to 6 and a homeowner my entire adult life, I’ve even been unemployed in the past for months during all this and moved 3 times so I have had enough big things. So I remember some of my favorite, the most theologically charged, the most emotional and the most life changing words in the Bible – “But God” and I am done, I give it up. Ocotber 31, 2008 I gave my life to God for eternity following Jesus’ example and woke up November 1 to a new life and October 31, 2018 I decided to take a new step to lead a life different than before and today woke up and posted to F3 to confirm it and let those important to me know. I life of engaging with Him ceaselessly. I won’t just be a good moral father, husband, person anymore. I won’t just know God, I will enjoy Him and thrive in Him and abide in Him. Please push me in this. God, MY Father, I give my sin to you please take that last piece I was holding on to away from me. This will be a continual process. More to come.

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VQ At the Abyss

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The Abyss has been around, what, 2 years or so?  YHC has never made it down there, and that’s a shame.  Not only is it a great, well-lit AO, but the pax there represent Lake Wylie very well! Sure wish Siri hadn’t been lying to me all this time on how long it takes to get there.  At 4:45am, it seems every AO in TheFort can be reached in 15 minutes or less.

This cool halloween morning, the count was 14 pax.  The mumblechatter level made it feel more like 25. Excellent! YHC knew most of the pax there, but the hats and my historically bad memory for names threw me off (cobains Wolverine for calling you “Moreen”).

Disclaimer was issued as Flux was coming in hot.  We moseyed the opposite direction from where he parked, but made a loop for him to catch up.  Stopped in the same front lot for some warm-up:

  • SSH (IC) x25
  • Imperial Walker (IC) x20
  • Mountain Climbers (IC) x20
  • Flutters (IC) x20
  • Windmills (IC) x20

Moseyed around to the back lot to find 4 cones set up, one in front of each basketball goal (along long side of track).  Time for some Webb-o-Rama.  The exercises at each cone were to be done in a Jack Webb style, (1:4 ratio).

Cone 1: Burpees and Side Straddle Hops, then Bear Crawl to cone 2

Cone 2: Big Boy Sit-ups and American Hammers, then wheelbarrow to cone 3

Cone 3: Knee Tar N’Diayes and Run-Stance Switches, then wheelbarrow to cone 4

Cone 4: Traditional Jack Webb (merkins and overhead claps), then run around track back to cone 1

We did a total of 3 loops of the circuit.

Round 1: 1-5

Round 2: 6-8

Round 3: 10 (didn’t have time for 9)

Moseyed back to COT.

NMMS

I took just a few minutes after round 1 to share how my kids are at an age that I’m really proud of them.  But as a father, it is very important we don’t give them the impression that our love and pride for them is based on winning or achieving a certain status.  It should be based on them showing a good work ethic, passion, and self-motivation to try and use the gifts God has given them.  And shifting the perspective a little, I am incredibly grateful that God’s love for me is not based on how much I “win” or am “successful”.  Thank God for His GRACE that keeps me from having to accomplish things in order to earn His love.

 

Excellent effort by LW’s finest this morning.  Thanks for making me feel so welcome.  And thanks to Bones for the opportunity to lead.

Keep it spicy.
-old bay

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Charter Band-aids for Little Warriors – PreBlast

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As most of the PAX in the Fort and Rock regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother bout-time out of Area 51 son Jennings who has leukemia also.

It has come to my attention that the budgets have been cut in some of the pediatric departments and the first thing to go is usually the character band aids. You say how important is to have these band-aids? Well as far as the cancer kids go every time the have their PORT’s (Port is a small medical appliance that is installed beneath the skin. A catheter connects the port to a vein) which for some kids is traumatic they get a band-aid over it. For others that are done with treatment such as my daughter Emma has to go back for the next 21 years to get checked (mainly blood counts). This not always easy for instance this past Wednesday she was poked 3 times. Well at the end the band aid can put a smile on a child’s face. This also goes for those kiddos that have to constantly get blood work done not just cancer kids.

So what I am challenging you to do is every week you go grocery shopping buy at least one box or more of character band-aids girls or boys. Also Spread the word in every COT. I will tweet out what AO’s I will be at and if anyone wants to step up and help me collect that would be awesome.

I also challenge others in different regions to pull together and do the same thing. My goal is to gather as much as possible and split it between Levine Children’s Hospital and Novant Health Hemby Children’s Hospital (St. Jude Affiliate Clinic) before Christmas.

Let a simple act of kindness put a smile on a little fighters face.

AYE. Lets do this.

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Dora Vol. 2 – Back to Basics

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14 PAX (5 BCs 11 Ruckers) all got a proper disclaimer by YHC, and parted ways.

Bootcampers moseyed around the parking lot for COP.

COP (mostly x15 count) – MNC, IW, WM, LSS, Merkins, PP

The Thang – started with 11s, Burpees and Crab cakes, with bear crawling and crab walking in between sets

Moseyed over behind the tire place for DORA 1-2-3 (Derkins, Step Ups, Dips in the wall) with partner running around the two auto shops, a classic, but brutal workout for this AO.

COT – Read your newletter

Thanks Falcon Crest for the opportunity to lead

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A Darth Visor Backblast

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I came across this backblast while trying to find something to say about Darth Visor’s passing.  After reading it, I figured what better way to learn a small something about the man he was, than to “participate” in his VQ.

Other than not having an outhouse or a baseball field (we used road by the playground and the track), I kept the Weinke as close to the original as I could.  It was surprisingly easy to tie the IR race.

After finishing, I let the PAX know who was responsible for the Q, and had some time left for ab lab.

COT

We finished up with some good discussion and prayers for Darth Visor and his family.

Thanks Bones for the opportuNITY.

The original backblast:

Virgin Q – Darth Visor – It’s about time Back Blast – 6.23.15

  • When: 06/23/15Where:

    The Pax: Hickory Stick, Trojan, Light Bulb, Sketch, Green Bean(@F3ATL), Gear(@F3theFort), Boomer, Foghorn, Def Con 2, Nacho Libre

    QIC: Darth Visor

11 PAX joined the party at THE RUBICON for a VIRGIN Q by Wardaddy in charge. Great to have @greenbean from F3Atlanta and @Gears from The Fort join in the GLOOM.

What had happened was…

7:00 sharp we mosey to the slice of heaven between the diamonds for a little warm up

Starting Position…Move….In Cadence….Exercise

SSH

Squats “really missed GRITS” was going to have him demonstrate proper technique

EW

Cotton Pickers

Feeling loose – we mosey

The Thang

1-2-3 ‘s lovely learn’t this’n up thar in fort mill region.

Partner Up and head for the outhouse…partner sprint around outhouse while other partner commenced to exercising!

100- step ups

200- dips

300 – LBCs’

Whew 10 count needed.

Let’s mosey to the ole ball field for a slight twist on our old favorite IR. PAX you got’s to sprint….not jog when its your turn. So we turned up the heat with a little team race – IR around the ballpark. Losers get to enjoy OYO 15 Burpees.

Trojan takes early lead for left side, then Boomer hits high gear to pad the lead, Hickory Stick notches one for the right side, and someone hit the speed switch for Light Bulb and it looks like left side is going to “run away” with it BUT amazing speed from Nacho Libre, Sketchy, and Gears even things up by the time we pass home plate.

Strong Showing by both teams BUT WE TIE AND EVERYONES a LOSER.

15 burpees for all and all for the PAX

Outfield Fence for little Wall Squat to catch our breath.

Let’s Mosey to THE HILL

Merkin Ladder 10 down run up hill 9 at top back down 8 back to top 7…all the way to 1 MERKIN.

COT and BOM

Much to be thankful for…GBABY arrives for WD,  remembering Foghorns wife – expecting, Mufasa’s back.

Moleskin

There was some more Beatdown but who can really remember it was soooo long ago.

Pleasure to have led you men, inspiring, fun, makes me feel good at 6:15 AM on beautiful 2sday AM

Sorry CRACK, MUFASA, Grits, Peanut, Stang, and other faithful had to miss…we’ll get you next time.

NEXT DARTH VISOR Q coming soon to the Gloom near you F3Alpha.

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The Fort 6 year Anniversary – Making Getting Better a Priority!

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September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.

Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!

Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,

Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.

YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded

The Thang:

  • Wegmans for COP
    • Mosey down path out to grass
    • Circle up and some traditional and not so traditional exercise moves.
    • We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
    • Horm Blows
  • Funhouse on Q
    • Mosey to the hill for Jacobs ladder
      • Burpees
      • Squats
      • Some mary to fill time
      • Horn Blows
  • Jwow on Q
    • Mosey to top of hill for partner work
    • step ups/lunge walk up and down hill
    • squat jumps/lunge walk up and down hill
    • Plank hand slap with partner
    • Horn Blow
  • Twister on Q
    • Mosey to tree line
    • Army Crawl to tree /SSHs
    • Sprint to tree/Merkins
    • Army Crawl to Tree/SSHs
    • Sprint to tree/merkins
    • 2 rounds
    • Run Path until Horm
    • Horn Blows
  • FLUX on Q
    • Mosey back to hill
    • 6s – do following 6 times
      • bear crawl up hill
      • diamond merkins
      • bear crawl back down hill
      • Some filler in there of something aweful
      • Horn Blows
  • Assassin On Q
    • Mosey to play grownd
      • Dips
      • Derkins
      • Burpees
      • multiple rounds with running around the playground until…..
      • Horn Blows

The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.

I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???

Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.

I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??

See you in the GLOOM!

Cake Boss

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10/1/18 – Quagmire BackBlast – 4 Corners to Kick off the Week

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10 HIMs joined YHC to kickoff the week and the month with 4 corners of pain.

Warmup

  • Mosey around the parking lot
  • 35 Side-straddle-hops
  • 12 Windmills
  • 11 4 count merkins
  • 20 4 count mountain climbers
  • 20 4 count Moroccan Night Clubs

Mosey to parking lot corner & partner up for accountability and encouragement

We’ll be doing a workout at each of the 4 parking lot corners, about 50 yards apart. We’ll start with 1 rep and we’ll be going to 11.

Corner 1 – Burpees, Corner 2 – Merkins, Corner 3 – LBCs, Corner 4 – Jump Squats

Total Reps = 66 each corner/exercise & ~2200 yards

Mosey back to corner 1

  • 10 diamond merkins, sprint to Corner 2
  • 10 wide arm merkins, sprint to Corner 3
  • 10 diamond merkins sprint to Corner 4
  • Mosey to Corner 1
  • 10 wide arm merkins, sprint to Corner 2
  • 10 diamond merkins, sprint to Corner 3
  • 5 burpees, sprint to Corner 4
  • Mosey to Corner 1
  • 10 diamond merkins, sprint to Corner 2
  • 10 wide arm merkins, sprint to Corner 3
  • 5 burpees, sprint to Corner 4

Mosey to COT

1 minute left – Captain Thors to 5×20

COT

Announcements

  • Ragnar
  • #218in18

Prayers

  • Family routine
  • Marraiges
  • Brothers getting married (with broken foot)
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