Tag: Esso

Convergence – Shop Vac

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65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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8

Way-Backblast – Pushing Through at Laces In

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It’s been a long time coming, but finally stepped into the ring at Laces In and handled my VQ. 14 other PAX joined in the gloom for a little of everything, including an FNG.

Disclaimer

With one fresh face in the crowd, we went over the disclaimer, the Five Core Principles of F3 and the Credo. There was absolutely no mumblechatter during this disclaimer and the message was clear and concise.

Warm Up

We moseyed over to the band practice lot for 15 Low Slow Squats IC and 15 Cherry Pickers IC. Then began to mosey back to the student parking lot, but mixed in some Toy Soldiers, High Knees and Butt Kickers. Once in the student lot, CoP for 21 SSH IC and 10 Merkins IC.

The Thang

Utilizing the very large student parking lot, we did a modified 4-corners. The modification was to return to the center for 5 burpees between each corner. The 4 corners consisted of:

  1. Jump Squats & Fredie Mercury
  2. Derkins & Flutter Kicks
  3. Alternating Side Squats & Mtn Climbers
  4. Diamonds & Hello Dollys

We began with 20 reps, and increased the rep count by 10 each time around (round 2 was 30 reps of each exercise and round 3 was 40 reps).

After 2.5 laps, we circled up for one last set of burpees and moseyed across the parking lot to the hill. Since coming off a nagging injury, I have noticed “plateaus” during workouts even more. I reminded the PAX that when we’re faced with difficulty or plateaus in life, whether it’s our health, our relationships with our M and/or our 2.0s, or even at work, that’s when we should focus more and “push harder.” Here at the at the end of the workout, push yourself to sprint up the hill and get better.

After 3 trips up the hill, we moseyed back to CoT (merlot may or may not have been splashed by yours truly) for Name-o-rama, welcomed Battle Bot, announcements, prayers & praises.

Thanks for the VQ support, gentlemen.

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11

eating our way through the air

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19 PAX Gathered and it was so humid we had to “eat our way through the air.” (-Slash)

We started with a quick warmup
SSH – 19 to the number of PAX

Mosey towards the old Church of God parking lot
IW
HW
Moroccan Night Clubs
Merkins – slow count (everybody’s favorite)

Brief mosey to the other Church of God parking lot
Burpee Square (thanks Naperville)
Start in one corner
10 Burpees – bear crawl to next corner
9 Burpees – lunge walk to next corner
8 Burpees – crawl bear to the next corner
7 Burpees – reverse lunge walk back to the first corner
6 Burpees – bear crawl to next corner
5 Burpees – lunge walk to next corner
4 Burpees – crawl bear to the next corner
3 Burpees – reverse lunge walk back to the first corner
2 Burpees – bear crawl to next corner
1 Burpee

View the retaining wall and consider how it works…not by specific acceleration, but by staying put at the ground falls around it revealing all the bricks supporting the top layer

Mosey to the old middle school (banks st. community gym)
Some Yoga for the 6
10 Squats
10 lunge steps
10 Jump Squats
10 lunge steps back
Repeat

Mosey Back – I got gassed on the mosey back. Once your belly is full, eating your way back through the air is really difficult.

Flutters to 0600

NMM:

Sometimes, as the flux hits us all, we lack the motivation to accelerate of our own accord. But if we can call on discipline to continue moving, we can see ourselves rising even though we feel like we’re staying put–just like the top level of that retaining wall. I’ve been feeling that flux for a little while leading up to the big 4-0. And honestly didn’t know how to convey that message until I looked up at the end of too many burpees and too many bear crawls and saw that wall.

Grateful for the opportunity to lead and the support of all the PAX. Y’all help hold me up whether you know it or not. Thank you.

—
Band Camp Dismissed

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5

Pantheon Burpee Lane Humid Fest

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12 PAX + YHC chose to post at Pantheon. Why it was never named Painathon I don’t know……but here we go.

Mosey warm up with some running and some other stuff

  • Mosey the .4 route of pain to point out the 4 pain stations
    • Weezy Jeffersons
    • Big Boys
    • American Hammers
    • Squats
    • Box Jumps
    • Lunges or Lungs….whatever you like
    • Diamond Merkings
    • Derkins
    • Hand Release Merkins
    • Inch Worm Merkins
    • Parker Peters
    • Mak Tar Za’s
  • Hit Burpee Lane
    • 5 Burpees
    • Bear Crawl 25 yards
    • 5 burpees
    • Bear Crawl 50 yards
    • 5 Burpees

Great Mumble Chatter and lots of sweat!

Thx 38 speacial! Everyone get better!!

 

 

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4

Old Glory and Burpees

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13 PAX gathered in the almost gloom
That 0600 start time does feel friendlier on my legs…just saying

NMM:
Honestly as a FM native, I love Baxter and all the folks that have migrated to Fort Mill. The diversity of backgrounds and influx of culture has made Fort Mill a better place on many levels. Traffic is rougher, but c’est la vie. Every time I drive through Baxter, I notice the inordinate amount of American flags hanging, and there was some recent controversy over someone flying a Trump flag as well (which, as someone who doesn’t live in the neighborhood, is quite funny). When I see the American Flag, I have a lot of different thoughts. I want my country’s to flag to be a symbol of hope that truly represents for liberty and justice FOR ALL. But in reality, I know that’s not what the flag represents to everyone.

Thinking specifically about the “Soiling of Old Glory” by Stanley Foreman
By Source, Fair use, https://en.wikipedia.org/w/index.php?curid=24874670.

Look at this photo (1976). It’s pretty clear the American flag might mean different things to you based on where you grew up, the color of your skin, the country of your birth (or your parents’ birth…), etc. Something we should all be mindful of when so many flags are flying on a quaint southern street.

To make the workout mindful of the flags, we did a burpee for every American flag we passed. (it was a good amount of burpees)

Warm-up:
SSH
IW
HW
Squat
Split Squat
Merkin (slow count)
Yoga
Peter Parker

Mosey through Baxter:
stopped along the way and called some exercises in cadence for the 6 to catch up
Hit the clubhouse/swimming pool lawn
Started Jack Webbs w/ merkins and overhead claps went to 9 and 36
– bear crawled the entire lawn
– finished the 10 merkins and 40 overhead claps on the other side of the lawn
Keep Moseying
Sprinted the Lower Assembly hill up to Sutton (monkey humpers for the 6 on Sutton)
Regrouped in the Urgent Care parking lot
Did some Mike Tysons –> lunge walk –> burpees across the parking lot
Mosey back towards COT
– did not stop for burpees at each flag, but YHC kept count. We had 12 burpees at COT counting the shovel flag. I chose a judicious path; it could have been MUCH worse.

Prayers:
Cooter’s mother-in-law
Remembrance of family members that have passed on

Thanks Sugar Daddy for the opportunity to lead!

—
Band Camp dismissed

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8

BlockParty: M and being the right guy

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New day everyday to start new!!

19 PAX came to BlockParty to wrap up “M” month and have a slice of cake 🍰

we moseyed and did some warm up

3 corners of 5 burpees each

3 lanes of bear crawls

3 lanes of broad jump burpees

3 lanes of lunge walk Merkins

1.5mi running

As for the “M”

💥Continue to Honor her, court her and love her like it’s day 1

💥Need to stop trying to change her and be the change and right guy

💥Best thing for your kids is to love their mother more than a self

peace out ✌🏻

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0

June FNG Jamboree

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Prepare yourself to get uncomfortable for the greater good of the community. We always brag about how tough we are and how we are not afraid to do “Hard Things” with our bodies to strengthen our 1stF; but how about we challenge ourselves to get uncomfortable by asking dudes to come out and join us in the gloom. Official rules and scoring will be presented in the near future.

In summary, we are challenged with the task of giving this thing we call F3 away in order to invigorate male community leadership. We need to get guys out and in shape, so they can help other men to better our community.

WHO: All Pax

WHAT: FNG drive!

WHEN: Month of June 2021

WHERE: We will be competing between AO’s located within the Fort region to see who can bring out the most FNG’s in the month of June.

WHY: What we have in F3 is amazing and there is a pandemic of sad clowns that need to be unshackled. We will not get to 250,000 men by 2025 if we don’t add them one at a time starting now.

Again Official rules and scoring will be presented in the near future.

UPDATED RULES AND SCORING BELOW:
YHC has gotten his matrix on and made a fancy little workbook to keep track of the points per AO and it should even give a visual plot if everything works out as planned. But as Iron Mike says the plan is probably going to change once someone punches me in the face. So the format is simple. Every AO for himself. This makes the siteQ’s in charge of their site’s performance. I know some of you know that it’s not fair that some locations have more pax than others. Well, that’s true and life ain’t fair princess so get over it. But in an effort to encourage more participation we will have two winners, the outright winner, and the normalized winner. The normalized winner will be the site that has the highest point total after being normalized for the average attendance compared to the average attendance for an AO for that day of the week. Don’t worry Trucker its just math for all of us to try and catch up to you.

So here is the point breakdown:
FNG 1st time posting: 1000 points
FNG 2nd time posting: 1500 points
Cotter : 500 points
VQ : 250 points
Downrange Post : 200 points

To start this party off I will post the spreadsheet on google drive and share the link but if we run into issues I am prepared to put the data into the sheet myself for the first week. If the site Q’s will make sure I am informed of the FNG’s that will help get you credit for your site.
Sample worksheet and chart shown below, hopefully.

JuneFNGJamboree_TheFort2021

*New Kids for F3 dads don’t count for the F3 FNG but its a great introduction to getting them to post kidless later on in the week. Spam the crap out of those classroom email lists before the school year ends fellas. Whats the worst that can happen….don’t answer that.

I will be challenging siteQ’s to encourage PAX to get outside that bubble of friends you normally hang with and give this gift away. Imagine where you would be if you were still a sad clown.

Stay frosty my friends,
Olaf
Build those guardrails out of bricks!

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12

Month of the M

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YHC was fortunate to be called out of the bullpen by Bobber.  Prior to the workout, YHC was asked to offer a few thoughts on marriage during the beatdown.  Being a novice at that topic (but constantly trying to improve through learning and practice), it seemed appropriate to consult the Q source.

Last evening, fittingly, the M and 2.0’s came with me on a tour of downtown Fort Mill where YHC furiously scribbled out 5 stations worth of exercises designed to align with each of the 5 points of M preparedness as cited in the Q source.  YHC’s M fittingly remarked that I was getting a workout before the workout.  She was right.

Upon arrival this morning, YHC pulled in the lot at 5:08 to be greeted by numerous PAX – some of whom (Stang, cough, cough, Stang), arrived sans gloves.  All were quickly reminded to get them if they did not have them already.   After a few PAX scurried in at 5:14,. all were disclaimed and we moseyed off to Kimbrell’s after the 5 core principles of F3 workouts were voiced.

The COP – because Slapshot was present (and because YHC felt like it), 5 burpees were done in between each of the following exercises done in cadence:

Windmills – 10 D/C, Imperial Walkers – 10 D/C, Low Slow Squats – 15 then holding people’s chair while doing 10 D/C  Moroccan night clubs I/C and 10 D/C air presses I/C.  Then we moseyed off to M preparedness station #1 – Maintenance = deceleration

Station 1 – Unity Presbyterian – because status quo enables no movement, we decelerate, therefore PAX were asked to do 7’s in a jacob’s ladder format – kracken burpees at the top and squats at the bottom of the driveway.  Planking was done until the 6 arrived back at the top of the hill.  The lesson was reinforced and on we moved to station 2.

Station 2 – Fort Mill 1st Baptist Church – Culture is a Jester.  When it comes to our relationship with the M, culture denatures and softens marital relationships (we meet each other halfway, etc.).  PAX did the following circuit – an exercise for each of the light poles with some free exfoliation for those who went gloveless as there may or may not have been some bear crawling between stations.  40 squats, 30 SSH’s, 20 wide arm merkins, 10 hand release merkins, 20 regular markins, 30 SSH’s and 40 squats before returning to the parking lot entrance to re-emphasize culture’s hindrance of acceleration and moving on to station 3 – the crowd pleaser.

Station 3 – Fort Mill Church of God – There is NO 50 yard line.  The relationships with our M require more than 50% effort.  It requires our best to be aligned because we know if we aren’t aligned at home in our most important earthly relationship, it becomes next to impossible to have alignment in the other relationships within our concentrica.   Since we must operate in the red zone, PAX were instructed to bear crawl more (maybe much more) than 50 yards downhill to the red zone where 5 burpees awaited   Then PAX returned to the start via crawl bear (crowd pleaser) uphill.  The return was somewhat slower than the start…….somewhat.

Upon completion – movement to Academy street left YHC to cover the last two points – because one of  the PAX incorrectly answered that the M is our best friend (spoiler alert – point 4 – the M is NOT our best friend), YHC had to graciously call out the gaffe and assign 5 burpees for the miss.  We then proceeded to articulate the 5th and final point – Joy trumps happiness and then moseyed back Academy Street – safely crossed the railroad tracks and sauntered into COT – roughly 2 1/4 miles later.

Announcements were made, prayers were offered for Stang’s mother in law, Pusher’s Mom/Esso’s MIL, and fittingly for marriages. Stang graciously took us out in prayer.

NMM – to look around the group this morning, YHC could not help but be filled with a feeling of gratitude.  Mumble chatter, fellowship, hard work doing things together we would very likely not to do on our own and the feeling that YHC has so many other brothers beside him to do life.  It eases the feeling of burden we often face.  YHC has said before that Q-ing is an honor.  And when Bobber made the call asking YHC to stamp the passport and trek east of the Peach Stand, there was only one answer.  I am better prepared to face each day because of those who choose the hard thing and encourage YHC to the same.  For that, my thanks and gratitude go out to each of you.

Meantime, study and practice the 5 points reviewed.  Alignment at home means greater alignment and impact downstream – the call being asked of each of us.   Until next time, thank you, gentlemen.

Cyclops

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6

Q vs Q Week 1 – The JOC

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Backblast! Q vs Q Week 1
Date: 3/3/2021
AO: #3-w-the-joc
PAX: @River Rat @Fresh Prince @Bill Nye @Italian Job @JAG @Schrute Hardwood, Maximus, Esso, Ruby Slippers, Punch List, Tinsel, Harry Carry, Trucker, Fish Sticks
FNGs: 0
Q: @Bill Nye and Maximus
Count: 15
Name-O-Rama: https://youtu.be/KoBt9YnWNHc
Week 1 Update: https://youtu.be/jSu4BbrrMeMRound 1- Bill Nye:
The parking lot beside the AO is divided into 6 parts. The PAX ran to the bottom of the parking lot and did 10 burpees before bearcrawling up to the next level.
Each level repeated all previous excerices and then added a new exercise to the ladder.
10 burpees- 50 total
20 v ups- 60 total
30 merkins- 90 total
40 squats- 80 total
50 LBCs- 50 totalRound 1- Maximus:
Shoulder Smoker: Carolina Dry Docks, Bear Crawl, Wide Arm Merkins, Crawl Bear, Peter Parker, Bear Crawl, Diamond Merkins, Ski AbsRound 3- Bill Nye
I assumed that oxygen deprivation would be kicking in at this point so I made this part simple. 11s. Run up the hill for prison cell burpees, run back down the hill for Ripstick squats.
Prison cell burpee- Merikin, lift your left leg towards your chest, merkin, lift your right leg towards your chest, merkin, jump up, overhead clap. That’s one.
Ripstick squats- Assume the AL Gore position. Perform a calf raise, pausing at the top. That’s one.Round 2- Maximus:
Starting at point on the Criterium Track closest to the parking lot:
Sprint 1/4mi: Rabbits (first to finish the sprint) do Burpees until the six completes 5 Burpees
Sprint 1/4mi: Rabbits do Merkins until the six completes 10 Merkins
Sprint 1/4mi: Once we finished this sprint, we were running out of time so we made our way to C.O.T.NMM:
This morning I(Bill Nye) got to meet several new brothers and I also led half of a pretty good beat down. It was a pleasure to push and sweat with my brothers from both sides of the river. Also, Maximus is a beast and I am looking forward to working out with him again soon. Get After It men! (edited) 
YouTubeYouTube | Byron Nash
F3 The JOC – Q vs Q Week 1 – 3/3/2021 
YouTubeYouTube | Byron Nash
F3 Q vs Q update 3/3/2021 
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