Tag: Double D

Joint Operation Command – The JOC – time for revival and invigoration of leadership!

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34 Men at the JOC

Was so cool to see two regions come together as originally planned for The JOC. Kenyan has been working hard to attract the PAX from both regions to this awesome AO and today it happened.

I want to thank Kenyan for the opportunity to Q and I am humbled for the call. I want to thank Pusher and DOuble D for accepting the invite to Co-Q with me and making the 3 headed monster complete. The compliants about it being a moderate site were outstanding…..Thank you! I want to thank all the PAX for posting this morning and you all have choices and I don’t take it lightly that you chose to post at The JOC. T-clapps to Lake Wylie PAX for posting and making the trek….much appreciated. Way to go FNG Steve – aka Bluto for posting. That was no easy task for 1st Timer and you did awesome!!

The Thang:

Cake Boss intro and disclaimer and them off to Soccer field lot

  • COP
    • Plank
    • Merkins
    • SIde Straddle HOps
    • LBCs
    • Plank
    • Wide Arm Merkins
    • Imperial Walkers
    • Freddy Murcurys
    • Plank
    • Peter Parkers
    • Moracan Night CLubs
    • Squats
    • Hello Dollys
    • Plank
    • Parker Peters
  • Mosey to end of lot
    • High Knees half way then mosey to end
    • BUtt kickers half way then mosey to end

Hand off to Pusher

  • 5 Burpees
  • Mosey 100 yards or so
  • 4 Burpees
  • Mosey 100 yards or so
  • 3 burpees
  • Mosey 100 yards or so
  • 2 burpees
  • Mosey 100 yards or so
  • 1 burpees
  • I think we did exercises after running but who knows…..people we dying and I pulled my hip flexor, but it was all getting us better!!!

Hand off to Double D

  • 6 Burpees
  • Bearcrawl/backward bearcrawl at each light change
  • 7 Burpees
  • lunge/backward lunge at each light change
  • 8 burpees
  • Mosey
  • 9 burpees
  • Sprint
  • 10 burpees
  • Again  we did exercises after running but who knows…i was seeing the Saints in the clouds

COT

Great time was had by all. Kenyan has solid Q list of guys to pull into the JOC Q rotation. Read your newsletters!!

Steve FNG – Bluto owns or runs the Amor Artis brewery on main street n Ft Mill. Go hit him up but more importantly……get him to post and get better each day!

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Blockparty- Just work

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Blockparty- WEP- The original home F3thefort.
Always great to Q anywhere but especially fun to come home to where you were introduced to this crazy group of HIMS.
THe tweet that went out this week was simple I was not trying to take you from your normal post site but I did promise if you came here you would have to put in real work.
Lets start- Disclaimer by fast mosey to small parking lot outside of park area.
Circle up for warmups. 15-20 of each of the following
SSH, Mtn. Climbers, flutter kicks, Merkins, windmills
Mosey to building with knee walls- 15 box jumps, 15 dips, 15 derkins- 3 sets drop 5 each time.
Plank while Q discusses discernment and the need for accountablitiy.
Mosey to wall- chair sits while everyone broad jumps past the line.
Next plank with feet up on wall while pax bear crawl past.
Hold Al Gore while pax lunge walks past.
Mosey to flag pole- Pledge of Allegiance.
Hill time- 11s- 1 at bottom 10 at top. 2/9 etc. merkin at bottom Big boy situp at top.
Mosey to COT.
Announcements, Prayers, Praises.
Backdraft out.

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Shot Put At The Ranch

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I’m a little late posting this but trying to stay off Funhouse’s naughty list. Go time arrived, disclaimer was given, and 7 of the finest PAX moseyed off behind the elementary school. Circled up for some quick warm-ups: Imperial Walkers, Windmills, Peter Parkers, Parker Peters. Partner up for a Lazy Dora:

  • P1 10 Merkins, P2 Plank Hold, flap jack until group completes 100 merkins
  • P1 20 LBCs, P2 6″ leg hold, flap jack until group completes 200 LBCs
  • P1 25 SSHs, P2 People’s Chair, flap jack until group completes 300 SSHs

Mosey to middle school parking lots. Keep same partner for jump overs. P1 holds plank while P2 jumps over and does a burpee for a total of 8 jump-over burpees, then flap jack. Run to opposite side of parking lot and repeat 6:6, 4:4, 2:2.

Bear crawl over to shot put location. I laid out 5 cones at ascending distances. The area between each cone was assigned as exercise: burpees, bombjacks, handslap merkins, partner situps and seal jacks. Each area also had a number of reps 10, 8 -> 2. The idea was for one PAX to put to determine exercise and then another PAX to put to determine number. Various forms and techniques were attempted for a mix of burpees, handslap merkins, and a lot of bombjacks. Some of the ruckers even came through and attempted to shot put.

After several rounds of that time was running short. Moseyed back to elementary lot and circled up. First round all PAX were doing lunges until it was your time to do 2 burpees. We went around the circle twice with this. Next round all PAX were holding plank until it was your time to do 2 worst-merkins (wide, regular, diamond=1). Time’s up, moseyed back to COT and met up with all the ruckers.

I tried to come up with something different with the shot put piece but ultimately it led to too much standing around in between turns. I’ll have to think about how to modify it to keep things moving. But thanks to all the PAX for trying something different and to Jiffy for the opportunity!

-Mainframe

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#LacesIn. 0515. It Pays To Be A Winner.

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We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.

Here’s what it looked like… The Thang:

We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.

Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?

Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.

Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.

Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.

We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS

Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.

The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…

The party bus came, saw, and spread the love…

-DH

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EMOM to close out AKA at Golden Coral

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We had 19 at Golden Coral to close out AKA. I was honored that Lutefisk gave me the opportunity to close out AKA and I did not want to disappoint. So here it is:

We started with a 1 mile journey around Golden Coral stopping every 1/4 mile for 15 merkins. (Crowd pleaser).

We finished up at the fire station for a quick warm-up before we got to the thang. I dont remember completely but it was quick. I think it included some windmills and weed pullers.

Then we got to the THANG:

I planned a little EMOM (Every Minute On the Minute). Each Pax had 1 minute to complete 20 burpees, then 1 minute to complete 20 crunchy frogs then 1 to get down the hill and back before we started over. We did this rotation until 15 minutes were up. The goal was to finish as many of the reps as you could or push yourself to whatever number was achievable in the 1 minute.

With enough time remaining, we started another EMOM, switching the burpees and crunchy frogs for jump squats and CDDs.

With only 2 minutes to spare we ran back to COT.

Thanks to Lutefisk for the opportunity to lead and to all the Pax for putting up with my craziness.

Until next time, back to the hunt…

 

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Tri-Q at The Fort

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It was an honor to travel across the River on this cool Spring gloom with Italian Job and Canseco to join up with 9 of our Fort and Rock Region brothers on the day before Easter. Thank you Bonsai and the rest of our brothers for the opportunity to lead this morning.

As Italian Job, Canseco and YHC discussed this workout the previous week, we decided that it would definitely be split into three equal time periods with each of us focusing on different body groups. Italian Job began with the F3 Disclaimer and welcome to all:

WARMUP

 There was no Warm-Up

THE THANG

Italian Job moved right into working the upper body. This is what was done:

10 Burpees (OYO); 5 Plank Destroyers (Plank, Makhtar D’Diaye, Merkin, Alternating Shoulder Tap, Plank Jack); 20 MNCs (IC); 10 Merkins (IC); 20 Little Baby Arm Circles (IC); 10 Wide Arm Merkins (IC); 20 Overhead Claps (IC); 60 Seconds Arm Circles in Plank; Mosey to Springs or Playground; 20 Irkins; 20 Dips; 20 Derkins; Mosey; 10 Wide-Diamond-Wide (OYO); Mosey; Merkin Ring of Fire (10 rounds).

After he finished, the Q Stick was handed off to YHC for the lower body portion performing each of the following exercises for 50-seconds and resting for 10:

Squat + Calf Raises; Squat Jacks; Mosey; Alternating Hamstring Reaches; Broad Jump w/Back Pedal; Mosey; Left Lateral Lung; Right Lateral Lung; Squat Tap-Outs; Mosey; Left Leg Lunge; Right Leg Lunge; Mosey; Step Ups; Squat & Squat Jumps.

Then YHC passed off the lead to Canseco for some Core & Cardio and an awesome work below in the NMM. This is what he led us in:

YHC planned to use the steep portion of the running path for sets of core exercises with a jailbreak between.  We did 2 to 3 exercises for each set and started at the bottom of the hill.

We did the following with a jailbreak between sets.

All In Cadence:
30 Imperial Walkers; 50 Flutters; Jailbreak

20 Mtn Climbers; 20 Freddy Mercurys; Jailbreak

20 American Hammers; 30 Pretzel Crunches (15 each Side); 10 Makhtar N’Diayes; Jailbreak back to top

20 LBC’s ; 10 Delayed LBC’s; Plank w/6 Inches and Up x2

Mosey to COT where IJ led us in another 10-Burpees for fun

Great work was put in by all PaX in attendance. Thank you again for allowing us to lead.

NMM

Canseco shared his heart this morning. Below is what he discussed:

The sun came through the clouds and shined directly on us during Reborn’s leg workout.  We were at the top of the Walter Elisha Park looking out and for a few moments everyone was quiet.  I had something to share with the PAX and in that moment this capped it off.

I have been reading through the gospels the last couple weeks and wanted to share something that has been stirring in me.  So, as we know its Saturday before Easter and Jesus has been crucified and placed in a tomb.  On this day thousands of years ago there were all kinds of emotions for those who were near to Jesus.

Those near to him who followed and loved him were doubtful, confused, and didn’t know what would happen next.  The Pharisees and scribes still saw Jesus as a threat to their own Kingdom and world and placed guards at the tomb.  I find this interesting as he is dead yet they didn’t believe?

I shared Matthew chapter 21 with the PAX when Jesus curses the fig tree that didn’t have any fruit.  Jesus disciples said how can it wither instantly? Jesus answered, “Truly, I say to you, if you have faith and do not doubt, you will not only do what has been done to the fig tree, but even if you say to this mountain, Be taken up and thrown into the sea, it will happen.” 22 And whatever you ask in prayer, you will receive, if you have faith.”  Jesus was preparing them to believe and have faith during the darkest and most doubtful times to come.

We know what happened next.  We have record and an account of the resurrection.  But we still have to figure out what we are going to do with Jesus?

Is Jesus threatening your Kingdom, life, and world.  Are you keeping him at distance and putting HIM away somewhere so as to hide?

Or, are you believing on His life, death, and resurrection as sufficient for your sins and eternity with HIM.  You can’t hide from the light!!!

My prayer for the PAX was that just as the sun rose before our eyes this morning that the Son of Man would rise in each of our hearts this day, tomorrow, and forever.

ANNOUNCEMENTS

April 3rd F Theme-Be Still.

Summer Lawn Service at the Care Center-Sign up now.

Manion WOD-April 27-See Cobra Kai.

Date Night-April 27-Contact Wegmans.

PRAYERS/PRAISES

Prayers and praises were mentioned and Italian Job

lifted them up.

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Spring break, spring break!

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What a great morning for a run around Wally World! Cool air and a nice breeze countered the 100% humidity for a comfortable loop of a tried and true Flight Plan classic. The numbers were low by current standards. That can be attributed to 3 things; 1) No looming CSAUP or road race; 2) Some regulars having participated in Charlotte Race Fest 1/2 marathon this Saturday and 3) Spring Break!

The last on the list allowing for a few of the PAX to have an impromptu coffeteria while M’s & 2.0s were tucked snuggly in their beds. A nice cameo from Tesh as we enjoyed our Starbucks. Tackling all the worlds’ problems and comparing who had a better SOI, Twister or Double D.

Annoucnments:

AKAY2 led by Funhouse continues

 

 

 

 

 

 

Canoli Run – May 18th – https://runsignup.com/Race/SC/FortMill/SPNCannoli5kRunAndFamilyWalk

Prayer Requests:

Safe travel for all PAX going bi-coastal for Spring Break

Hootie’s Mother In Law for biopsy results that will be received today

Will – Friend of Cyclop’s M who is going into rehab

NMM

For me right now, all is good. I’m not saying I have it all figured out but I know that I’m blessed. I’ve got some time off from the students but that honey do list is long for my Spring Break. So I’m making sure I get this out quickly.

See you in the gloom,

Boeheim

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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!
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#F3MentalBattle at The Coop

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It was a powerful day across F3 Nation as men from all over gathered at their AOs to workout and to raise awareness for Mental Health, specifically Depression and Suicide. It’s a thing that we as men tend to shy away from discussing, and our brothers Aerobie and Miyagi out of F3Louisville put out the call to post and to start eroding the stigma of mental health challenges among men (including our Pax).

So, we warmed up, I shared a bunch of statistics, and we went to work.

A modified Dirty MacDeuce was on the menu that morning.
3 exercises, 22 reps each (for the 22 Vets that commit suicide every day), then run a lap around the track. We did arms, legs, core each round; and we attempted to get in as many rounds as we could in the time we had.

I don’t remember all the exercises that we did, there were Merkins, and Squats, and Flutters, and Dry Docks, and lunges, and Makthar N’Diayes, and a bunch of other stuff. The point, though, wasn’t the workout. I’ll tell a couple of things I did remember…

  • Suicide is the 7th leading cause of death among men in the US
  • Every man in the circle raised his hand when asked if they or someone they know had experienced some sort of mental health issue
  • One of the main contributing factors to mental health issues is a feeling of isolation

You are not alone. You are NEVER alone. Reach out. Don’t suffer in silence.

Helmet, out.

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Shorties – Freedom and Lawnmower Parents

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With this weeks QSource focus on Shorties and the recent college scandals, I thought I would look at how parents are preventing their children from growing up.
Mosey to parking Lot
The usual variety of COP exercises
Q Source 1.6 Spur
    • A man gives everything he has for his children
    • The IMPACT (for good or bad) that a man has on his children cannot be underestimated
    • The HIM’s Commitment provides his children freedom
Mosey to Gun Shop
  • Kids aren’t growing up: Shocking new poll says parents are killing kids’ life skills
  • Parents are preventing their adult children from growing up by doing things for them, including making appointments and intervening where they work
  • Note: percentages are the numbers performed.
  • SSH – 76 % reminded their adult children of deadlines they need to meet, including for schoolwork
  • LBC’s – 14 % helped them get jobs or internships through professional network
  • Squats – 22 % helped them study for a college test
  • MNC – 74 % made appointments for them, including doctor’s appointments
Mosey to Parking Lot
  • Growing up means making mistakes
  • Parents never let their children grow up. Growing up means making your own decisions, and sometimes, mistakes.
  • “The point is to prepare the kid for the road, instead of preparing the road for the kid,”
  • Bomb Jacks – 15 % of parents with children in college had texted or called them to wake them up so they didn’t sleep through a class or test.
  • Hello Dollies – 16 % helped write all or part of a job or internship application
  • Monkey Humpers – 14 % told them which career to pursue
  • Merkins – 11 % helped write an essay or school assignment
Mosey – to another parking lot
  • “If you’re doing it in high school, you can’t stop at college,” she said. “If you’re doing it in college, you can’t stop when it comes to the workplace. You have manufactured a role for yourself of always being there to handle things for your child, so it gets worse because your young adult is ill-equipped to manage the basic tasks of life.”
  • Parents eventually have to take a back seat and let their kids drive their own lives. “You can’t just arrive them at the future you want for them. They have to do the work to build the skills,” she said.
  • Burbees- 11 % of parents with adult children will call their child’s employer if he or she had an issue at work
  • Freddie Mercuries -12 % gave more than $500 per month for rent or daily expenses
  • Lunges – 8 % of parents said they had contacted a college professor or administrator about their child’s grades or a problem they were having
  • Dips – 4 % wrote all or part of an essay or other school assignment
  • If need time – Head to power light hill
COT
  • When it comes to rushing things down to the school,   If there were no smartphones, would the child feel his or her request was enough of an emergency to use the school office phone to call the parent about? Then it might be a legitimate rescue scenario.
  • Scripture: Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.   Ephesians  6:4

Always an honor to lead.   Appreciate the opportunity.

Cornhole, Out

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