Tag: Double D

Everything must change

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On yet another morning of summer swelter, 8 pax posted to Block Party to wring out the impurities in the body and refresh the mind for a new day.

The Thang

Warm up run 1/2 way around path

COP — SSHs, Squats, Mtn climbers, Merkins, windmills, hillbilly walkers, IWs

Mosey back to path

Drill bit w/ 10 Burpees OYO at each post

Mosey to playground

Plank jack x10

Shoulder taps x10

Pull-ups x10 OYO

Plank jack x10

Shoulder taps x10

Pull-ups x10 OYO

Plank jack x10

Shoulder taps x10

Run the path back to COT area

Circle up for some pass the hat Mary — Dollies, American Hammer, Freddie Mercury’s

COT

NMM

Happy to have Uncle Sam back amid the pax!  Sounds like he will be sharing community and pain with us for 9+ months.  Paired with FNG/Mayflower from Portugal at Flight Plan the day before, the week started off with quite an international flavor.

Solid #Respect showing on this morning, with 50% of the pax tipping the solar calendar at 50+ revolutions.  Keep it up men!  You’re as young today as you’re ever going to be!

It was great to see some fresh faces in the form of Spitz, Backdraft and Bridgegate this AM.  These two veterans put it out there through the good and bad today –  very little mumble chatter among pain and sweat.  They were all business in the best possible way.

The theme for the day was about Change, taken from a quote I saw in a presentation at a recent conference.  The quote, from the novel The Leopard is “For things to remain the same, everything must change.”  This quote has stuck with me for days, leading me to dwell on the fact that everything is in a constant state of change.  If I don’t respond to the changes around me, if I don’t adapt to changing circumstances out of either fear of the unknown future or satisfaction with the present, I will find myself left behind and left out.

One of the best things about F3 is the constant state of change that we all experience.  Different AOs, Qs, exercises, paces, messages, weather, gear, prayers/praises, etc.  I don’t think there is anything about change that scares this group, when put into the context of F3.  What about the other areas of your life?  What would it be like to embrace change in all areas besides the Gloom?

Always a privilege to lead the pax.  Thanks for making it real  this AM.

 

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Mixed Up Miles

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8 pax posted to #LacesOut for a morning of speed training measured by who could start sweating the soonest.  It didn’t take long, with shirts coming off after the first cycle.

The Thang

COP warm up — SSH, Mtn climbers, Parker Peters, Windmills, Hillbilly walkers

Karaoke across football field

Butt kickers and toy soldiers back across

Run 1 mile at 2nd F pace

Line up on track at 50 yd line on home side

Part 1: Run 2 laps counterclockwise
Part 2: Jog 1/2 lap to 50 yd line on visitor side
Part 3: Turn around and run 1 lap clockwise
Part 4: Jog 1/2 lap back to 50 yd line on home side
Total = 1 mile
(Rinse & repeat 4 total cycles or 4 miles)

Stretch

COT

NMM

Solid work by all pax today in the steamy gloom.  5 miles total and plenty of sweat.  Metabolism was cranking for hours afterward.

Thanks to STH for the invite!  You were missed!

 

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Block Party Mix bag of tricks

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Mosey to parking lot across the street from bank
20 SSH
20 Morracain Night Club
10 small forward arm circles
10 small backward arm circles
10 big forward arm circles
10 big backward arm circles
20 Morracain Night Club
Feet together bend over with arms folded to stretch out the back and hamstrings
Honeymooner
Walk hands out to plank and do 10 peter parkers
Walk hands to feet and stretch again
Since it rained quite a bit last night YHC decided to modify the location of
what I had planned.
Originally I had planned to do this part of the workout on the hill right by COT
with the lights going up, but had to
modify and move it over by Hobo’s due to the mud on the hill.
At each light pole do the following exercises
Burpees – bear crawl to next pole (P1 – 2, P2 – 4, P3 – 6, P4 – 8, P5 – 10)
Total of 30
Pulse squat jumps – run backwards to next pole (P1 – 2, P2 – 4, P3 – 6, P4 – 8,
P5 – 10) Total of 30
LBCs – run to next pole (P1 – 4, P2 – 8, P3 – 12, P4 – 16, P5 – 20) Total of 60
Dips – lunge to next pole (P1 – 2, P2 – 4, P3 – 6, P4 – 8, P5 – 10) Total of 30
Next we moved across the street to enjoy a nice round of Pink Floyd the Wall. I
don’t know why it is, but I for some crazy
reason enjoy this exercise. I think it mainly has to do with how silly we look
to poeple driving by as we are in BTW position.
For those who are not familar with Pink Floyd the Wall here it is:
BTW for 30 secs
1 merkin in BTW position
2 merkins at 45 degrees
3 merkins at 15 degrees
Then move into the people’s chair for 30 seconds.
Repeat 3 times – however I decided to through in 5 flying squirels in between
rounds.
Then we moseyed back down the hill to the stairs and did merkin stair climb
working our way up the two flights of stairs
and did squats until the six was in.
Good work today gentlemen.
Double D thanks for allowing me to come out and lead the pax this am.
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Choose Discipline and BRR

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It was a steamy morning at WEP, but that didn’t discourage Last Call during his VQ nor did it scare off any pax from supporting him.   A lively and energetic group of 23 pax posted to honor and encourage him.

Santini had EH’d FNG/Wazowski (aka Ernie Bhend) so a full fledged disclaimer was pronounced and the baton was handed to Last Call to launch.

The Thang

Last Call took the pax on a warm up lap of WEP, then circled the pax up in the grass near the parking lot (YES, the grass!  What a bold move for a VQ!)

COP

SSH x25

Moroccan night clubs x20

Mash up of Hillbilly Walker + Imperial Walker x20

Merkins x10

Peter Parkers x20

Slow squat x20

LBCs x20

Hand off to DD

Mosey to playground & partner up
Partner 1: Run lap
Partner 2: Continuous pull ups (keeping cumulative count with partner)
Flap jack
Rinse & repeat
Tip of the cap to Senator Tressel for his emphasis on need for more pull ups

Plank sequence including Makhtar N’Dyae ( requeted by Santini)

Mosey to the grassy area near the statues at the bottom of the hill & plank it up for commentary about Blue Ridge Relay.  (Yes, it is a shame that The Fort has no teams competing this year in BRR.  Thus, the next 30 mins of the workout became BRR-lite)

Run to top of hill almost to gazebo + 5 Burpees + run back down
Rinse + repeat for 5 total rounds

Mosey to pathway heading out the back of the parking lot & regroup with partner
Partner 1: Run down hill, up other side to trail intersection and back
Partner 2: Continuous merkins (continuing cumulative count with partner from earlier point)
Flap jack
Rinse + repeat

Plank sequence, squats, bombjacks

Mosey to bottom of hill at COT & regroup with partner
Partner 1: Run up hill to 4th light post and run back down
Partner 2: Continuous donkey kicks (keeping cumulative count with partner from earlier point)
Flap jack
Rinse & repeat

Mosey back to grass where Last Call started and circle up

Flutter x10

Hello dolly x10

Freddy Mercury x10

Rosalita x10

Penguin x10

Superman x3

Run to tent in middle of park

Run home AYG

COT

Naked man moleskin

Solid VQ effort by Last Call today — well done, brother!  Welcome to the club and find a way back into the center of the circle somewhere ASAP so you can hone the skills and expand the experience.

Welcome to FNG/Wazowski (yes, he’s an eye doc)!  You had the privilege (and pain) of enduring a tough workout on a particularly swampy morning — great job making it through to the finish today!  A little merlot splash proves just how far you can push when challenged by other like-minded men.  You’ve found a home here in The Fort for sure.  Look forward to seeing you back in the gloom soon!

T-claps to all the pax for the support of Last Call and Wazowski today.  Special recognition to Santini for EH of Wazowski and Sir Topham Hat for EH of Last Call two months ago.  Also kudos to Peabody, Longshanks and others sweeping the six.

Welcome back home to Ginsu!  Great to have you back in the gloom with your brothers.  Look forward to hearing more about the China experience and your expanded family.

Did I mention the weather was warm and humid today?

That was a tough outing today – great work by everyone pushing through!

In the absence of any BRR activities in The Fort this year, I felt compelled to bring that experience home.  It is an incredible event, and I am disappointed we won’t have any teams to represent The Fort this year.  I know Rooney is running with Dredd & OBT on a 6-man team — way to represent us, brother!  The hills and the pain and the sweat today were all reflective of the reality of what it is to run the BRR – but only the smallest taste of the joy of that event was gained today.  Please consider BRR in 2018 – you won’t regret it.

The message throughout today’s workout revolved around the monthly theme of Discipline.  When I saw Chicken Hawk’s message at the start of the month, I was immediately disturbed.  The word brings about uncomfortable feelings for me related to punishment, reprimands and admonishment from parents, teachers and bosses.  Discipline is something I experience as being imposed on me by someone else, which I never receive well.  I quietly thought maybe I would check out on the theme for August.

Then, on a business trip this week I made some poor choices around web surfing in the lonely isolation of a hotel room.  My re-entry back home included a volatile interaction with the M around my indulgence in a personal vice.  BOOM!  Discipline (or my lack of it) suddenly hit me between the eyes.  It became very real very quickly…clearly this is the right theme for me this month.

I have much to learn still around Discipline.  Santini mentioned during the workout and in a long conversation afterward that the root of the word Discipline relates to “learning.”  The learning I’ve gained in the past few days has come through dwelling on my word for 2017 — CHOOSE —  in the context of Discipline.  In this frame of mind, I am beginning to see Discipline as part of my pathway from where I am currently to the future I CHOOSE to pursue.  In this way, Discipline becomes part of the learning process of how I move toward the fuller, holier life I long for…because I CHOOSE to seek that future point, NOT because someone else is imposing anything on me.

Thanks to Bonsai for putting me on the calendar and for looping in Last Call for the VQ.  We missed you today.

Thanks to all who posted and endured today’s workout.  Your presence, effort, resilience, encouragement and support inspire me!

 

 

 

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#HypeTrain Coming in HOT!

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13 HIMs bought a ticket for a runaway train at #LacesIn on a beautiful Thursday morning at Fort Mill High.  What train you ask?!?  Well none other than the #HypeTrain itself.  After getting tasked with the Q for #LacesIn over 6 weeks ago YHC went on a all out #Hype Campaign to get as many Pax to #LacesIn as possible.  Did it work?  Meh.  But it was a fun ride.  Worked out for the best – less people to be disappointed by the over#hyped and under delivered beat down from YHC.  Oh yeah – before I forget – 5 other HIMs decided to go yogging (soft “J”) which is apparently running for an extended period of time.  #LacesOut

The Thang:

Static Warmup (apparently the Pax had a real problem with this one – apparently if you do not do SSH, IW, WM, Merks, Low Slow Squats (IN THAT ORDER) you will never hear the end of it)

1 min Squat Sit  (some *ahem* CSPAN *ahem* were not able to accomplish this task)

Deep Squat x 10  (no like….ALL the way down)

Warm-up Merkin (like it came from an alien planet)

On-all-fours Shoulder Stretch (yes – YHC did not pick the best patch of asphalt)

On-all-fours Bad Dog Hip Stretch (see above)

On-your-back Hip Thrusters

 

Whew!  So sorry to try something new.  It will not happened again.  Warmup over.  Pax happy.

Partner Up (size does not matter)

Partner 1 to run to end of parking lot and back (no YHC did not realize how long that really was)

Partner 2 to do perfect form merkins (no count total – just AMRAP with perfect form)

Flap Jack

Next round Deep Squats (no like….ALL the way down)

Final round LBCs with your feet on the ground (just humor the Q please)

Run it back again except partner run shortened to 3/4 but 3 froggers added at each light pole

Run it back a final time – partner run shortened to 1/2 but 5 froggers added at each light pole

CAN I GET A TEN COUNT!?!?!

Moving on to Rugby Sprints x 5 with LBCs with feet on the ground, Flutters, Mountain Climbers, Flutters, and LBCs with your feet on the ground

Next we move to the dreaded Partner Push/Sprint/Push (size kinda matters this time)

Flap Jack then Rinse and Repeat

Little baby jog back to a much better patch of asphalt for 6MOM with “the new one” added in there but apparently not appreciated.

COT

Great work men!  Welcome FNG – Deflategate!  Thank you all for posting to the #HypeTrain.  Very much appreciated.  YHC has been away from F3 for a month for vacations and business travel and got a taste of what life without F3 was like…..not good.  Old habits began to emerge around intake of food and drink so it was great to get back out and see each and every one of you waiting there for me to try and make myself a better man.  Asked the Pax what they saw in the mirror – did they see successes and strengths or failures and weaknesses?  What impact could you make with those around you if you saw the former (as the Sky Q sees you)?  Taking it a step further – what do you see when you look at those around you?  Do you see their strengths or their weaknesses?  Do you see their past sins against you or do you see what they have done for you?  Have you really forgiven them or do you see how they wronged or disappointed you in the past?  It’s hard to do but think about how your relationship would change for the better if you could really give grace to those around you as the Sky Q has given to you.  Thanks for the opportunity to lead gentlemen!  Always an honor.  Be a better man today then you were yesterday.  Aye!

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You Can Blame Dark Helmet

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The past few weeks have been anything but typical for me. Laid off from my job and then I planned to do a road trip which turned into the road trip from hell in many ways. But God was and is faithful and I made it back home safely and was able to get some drugs in that helped start the recovery process. That being said, I wasn’t sure about my q coming up for the first time at The Fort. But I had just qed at Laces In with the same illness, but didn’t know it. So I figured let’s go for it. About five minutes into COP I thought I might have made a serious mistake, but thanks to the many mercies of God I made it through.

COP was a bit of a blur but it included your typical:
SSH
Imperial Walkers
Hillbilly Walkers
Merkins
Windmills (slowly)
Moroccan Nightclub

After COP we made our way up the parking lot Springs Industries to find a nice flat spot where we could hang out for a while.

The next thing that followed was my theft of Union County (NC)’s Mindcrime’s invention. At center do five burpees, run, to one end and do ten merkins, come back to center, five burpees, run to the other end and do ten LBCs. Repeato until you’ve done ten rounds of ten merkins and ten LBCs. This quickly started to suck in the soup that is South Carolina in August. There was much hatechatter against the q, which makes me very happy and I know you’re working.

After much hate mumblechatter we stopped for a breather to talk about discipline and got a good word about how that ties into being a disciple both of our Lord and of life and making a difference in our own lives so we can make a difference in our families and our world. Aye!

Next up Cindy showed her ugly face and we made our way to the wall where much standing around was seen and some work was put in. Cindy went like this: ten merkins, ten dips and ten squats (or at least I think it was squats. Haven’t gotten my nap in yet). Go until q calls time!

Jekyll was threatening a coup so I wrapped up the sweat fest and we went into some stretching, weird yoga moves and other things to distract you from the fact that I just made you burn off a lot of calories.

Welcome Iron Man to F3 Nation! Thank you sir for your service to our country and for checking out F3 one day while at the park. Great first post!

Be sure to read the newsletter and keep up with all that’s going on at The Fort.

Thank you Bonsai for the chance to lead and I hope I gave you your money’s worth. As in time is money and I hope it was well worth your time.

DT out.

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Summer Q School – Shooting Stars and Counting to 3

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Senator Tressel and YHC headed up the final installation of the summer Q school.  8 PAX joined in for some instruction, antidotes, and how to count to 3.  Brief introduction in lot, totally forgot to make the disclaimer, and we were off.  YHC at the helm.

The Thang

1/2 lap around WEP and circle up for the COP

Each exercise had some instruction of counts, cadence, form, etc.  It was awesome, I guess you had to be there.

SSH X 25 (Hey I saw a shooting star!)

Imperial Walkers X 25

Merkins X 10

Windmill X 15

Mountain Climbers X 25

Disclaimer X 1

Mak Tar Jai X 15

Burpees X10 OYO

Hand Over to Senator who then took us to the hill.

Jacob’s Ladder to 7 with Burpees at top. Senator explained more about what the main workout is about and how to prepare, audible, and listen for mumble chatter.  Kielbasa helped out with the suggestion to do burpees for this ladder.  No one was pleased, except for Seantor.

After ladder we moseyed over to the playground for some pull ups and ab lab.  Senator made it a point to tell the Q School that we do not do enough pull ups/chin ups and that he ALWAYS adds these in at an AO with bars.  I think Senator’s agenda was accepted under duress and the PAX pushed through with 2 sets of 10 pull ups/chin ups and then slow count LBC’s followed by a slower count of Freddy Mercury.

Final thoughts from Seantor about safety, serving the PAX when Q and how he doesn’t ever need a Wienke (memorizes before he gets there) but FunHouse always does (can’t even remember his kids’ names). And do the damn BackBlast!

COT – Always end with Circle of Trust – Prayers for kids to college, parents transitioning to new home and Seantor’s brother in law. 5 years of The Fort in September!

It was an honor to work with Senator to get the new Q’s on track to lead the PAX.  I am looking forward to see what this group of men will bring to the Gloom.  Double D is the man to hit up if you haven’t Q’d and want to get on the list for Block Party!

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Take Your Kid to The Yard Day

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A moderately cooler morning greeted the PAX as we circled up and exchanged pleasantries.  YHC has gotten the word out that he’d be bringing his 13 y/o 2.0 to the workout and encouraged others to do the same.  It was great to see 4 other young bucks in the circle as well.  Atticus, Chicken Hawk, and Old Bay each had their 2.0 + a visiting cousin (FNG Mogul).  That was all well and great until Vernon arrived and announced “what is this, take your kid to work day”?  No offense was taken but that lit a fire in YHC and it was decided that this would not be a F3 Dads workout.  It might not even be moderate.  Let’s see…

THE THANG

Mosey to COP at back of school.  Old faithful warm-ups in cadence consisting of SSH, Imperial Walkers, Windmills, Merkins, Mountain Climbers, MNC, Plank Jacks, with a plank series thrown in here and there.

Mosey to the basketball goals for 4 Corners of deconstructed burpees.  1st corner – 20 squats.  2nd corner – 20 merkins, 3rd corner – 20 bombjacks, 4th corner 10 burpees.  A simple rinse and repeat was planned but we ended up doing this 3X (crowd pleaser!) due to some Santini chirping.  Good times!

Next we gathered at the brick wall for 3 series of peoples chair and squat jumps.

A few 10 counts were called then we lined up by the curb facing the courts.  Bear crawls to the first light post and back.  Repeat with lunge walks and toy soldiers.

Mosey to the back of the school with the circular drive for what turned out to be Dora 1,2,2.  Partner up and 1 runs while the other starts aggregate exercise:  100 big boy sit ups / LBC, 200 SSH, 200 squats.

6 minutes of Mary led by the PAX.  Completed were various amounts of LBC, Hello Dolly, Rosalita, Flutters, Box Cutters,  etc.

Moleskin

YHC’s oldest 2.0, Captain Snooze, has been attending Saturday workouts this summer.  He’s getting stronger and F3 is helping him develop confidence and an understanding of true brotherhood.  What a blessing!  No better way to raise a HIM than to surround him with just that.  I can’t tell you how much I appreciate the PAX encouraging, joking with, and getting to know my son.  I’m looking at you Pusher, Santini, Old Bay, Chicken Hawk, Cake Boss, Bubba Gump and others.  Snooze wasn’t ready to lead the warm-up this week but his time is coming!

Announcements / Prayers

Read the newsletter.  AO’s changing, new 3rd F group starting, 3rd F Convergence, it’s all in there.

Prayers were lifted for sick family members, upcoming Colombia Mission Trip, and for strong marriages and families.  The summer has flown by and school is nearly here.  Make the most of your time, you don’t get it back.

AYE!

Flat Tire

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The Fort – Choosing to Get Better

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This Q started out marvelously with Nomad welcoming Bubba Gump to his first workout.  Apparently this must have been his first in a while, because he wasn’t in the database to tag him in the PAX…  Nomad wrote up the workout and then emailed it to me because he is now on a retreat for church trying to corral high school boys.  Prayers for Nomad.

Here is what he wrote:

Another hot and sticky morning at The Fort. Many had the freedom to choose, and 18 PAX chose to post and get better

Q: Nomad

Still the Novice Q, YNC referenced the weinke often was checked multiple times. Mumblechatter of more stretching needed, attempts at messing up the count were heard. Pain was endured.

Warm-up: String of Pearls
Jog – 0.6mi around WEP
SSH x20
Windmill x15
Squats x 15

Moroccan Night Club x25
World War 1 Sit-ups – 15 OYO
Railroad Tracks – 2 lines of 9 x2 rounds

Fishstick’s Ladder up the hill by COT
UP – Exercise 1 x10, Exercise 2 x 5
Down – Recover jog
Bearcrawl/Merkin
Lunge/Squat
Backwards Crabwalk/LBC (10)
Bearcrawl/Carolina Dry Dock
Partner wheelbarrow Up once for each partner

Q: Tesh

Tesh took over, and jealous comments of shoulders and abs were spoken of Tesh. Pain was dispensed.

Wall shoulder dips
Mosey
Partner up
Oblique box jumps x25 each side
LBC x25
Shoulder tap x15 – balls, merkin, plank
Line up – lunge hold – jailbreak
Merkin typewriter x10
Al gore (tree hug)
Arm lifts
Calf lifts
Mosey
Partner
Oblique box jumps x25 each side
LBC x25
Crunches 4-points (both knees) x15
Shoulder tap x10- balls, merkin, plank

Prayers and Praises
Flat tire’s Mom
Nomad Gauntlet youth group with church
Red eye – New York mission field
Pusher – marriages

Mumblechatter
Bubba Gump returns from injury (actually was scheduled to Q)
Tesh’s shoulders and abs in a tanktop
Pusher talking USC attendance vs Clemson expectations

I enjoyed all the flack I got, keep up the chatter.  I hope everyone else enjoyed the typewriter merkins, oblique box jumps, and wall dips.  Cause I know I did.

T-claps to Nomad for under-promising and over-delivering!

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Block Party – Q School With Double D and Cake Boss

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15 or so PAX came to the latest installment of Q school with YHC and Double D.

Double D gave the intros and we quickly realized some PAX might have come for a regular beat down, only to find out we were teaching how to give a beat down.

Double D took the 201 PAX and I took the 101 PAX and we instructed best we could. (See documents on website)

Again, it was hot a mofo out there and we were dripping even teaching the beat down, not just delivering it.

We regathered at about 0550 and answered some final questions from the PAX.

t-clap’s to all the PAX looking to lead. Its amazing what can happen from leading a group of guys in a boot camp. Things start to happen and confidence is grown…..no more sad clown!

Thanks to Ginsu for  the lead and we look forward to all these new Qs in the mix!

 

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