Tag: Freon

Sweep the Leg runs into Pantheon

Leave a comment

I got the call to come off the bench and Q Pantheon and figured it was time to step up my game as Q. It was time to do something I hate (but know it’s needed) and that is to run run and run. So taking a chapter out of the new STL WO, I figured why not…plus add a little coupon into the mix.

After 3 (I think) took off for Tempo, we did a quick COP of 15 low slow squats and 15 IW. Thankful for Jekyll to cal me out for not starting with SSH…but little did he know.

Walked to the drop off zone where the weinke was written in chalk next to 2 sandbags and 2 rucks (Thanks Change Order for your ruck). So here we go!

Run a full lap around the long road (about 0.35miles)

5 Burpees

Run the loop again

10 Squat Thrusts with coupon – PAX picks the poison (each coupon was different weight)

Run the loop again

15 Merkins

Run the loop again

20 Squats

Run the loop again

25 LBCs

Run the loop again

30 SSH (your welcome Jeykll)

Run the loop again

35 V-ups

If you finish the 7 laps, rinse and repeat.

All PAX finished 7 laps plus 1 additional round. Some PAX accelerated – cough cough – Fishsticks – who I think got in 2 full rounds. He knows when to turn on the burners. As the PAX were running the laps, we noticed a FNG joined in with Fishsticks on the laps and exercises.  He was headlocked during the Tempo portion and stuck around! Nice work Gecko and others!

Appreciate the opportunity to lead and make everyone push themselves past their comfort zone. YHC logged in over 3 miles and couldn’t have done it without each of the PAX encouragement.

Prayers for CASH! Prayers for those fighting anxiety, for the teachers and students, and marriages.

Trucker

TClap |
5

Ciabatta/Tabata whatever at the Yard

Leave a comment

It was a balmy Saturday Morning heading to the Yard as I saw many headlamps off in the woods running the Ragnar.  We were getting ready to dial in our own pain for the gloom.  Hopeful thoughts that one of the PAX would bring an FNG or a Kotter to help keep the promise of a quasi moderate workout.  Unfortunately that wasn’t the case.

9 PAX took off for a quick mosey around the parking lot before diving into what would be a painful experience.  We started out with some stretching moves across the parking lot to limber up with knees to chest, toy soldiers, butt kickers, high knees.

Circled up for some warmup moves:  Moroccan nightclubs, cherry pickers, merkins, windmills etc.

The Thang:

Thanks to Anchorman a couple of weeks ago I borrowed his idea of a tabata workout.  30 seconds of exercise 15 seconds of rest. Two sets of each exercise.

Flutters, Low Slow Squats and Side straddle hops.

2nd round was pretty painful

Plank, Shoulder Taps and Peter Parkers

Didn’t realize that those were all in the plank position till it was to late.  Some serious grumbling during this one.

We finished up with a couple of rounds of wall sits and lunge walks to through the parking lot.

Had a brief discussion about the theme of the month Control and how as men we try to control things around us.  We should rely on God and give Him control of our lives so our outcome would be more inline with his will.

Thanks for the opportunity to serve!

Bass-O-Matic

TClap |
4

5 Year Anniversary Convergence BB

2 Comments

Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

TClap |
16

Take Your Kid to The Yard Day

Leave a comment

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

TClap |
1

Get busy living at the Yard

Leave a comment

12 #HIM responded to the call this warm and humid morning. We all said our normal grumbling hellos and soon the mumble chatter started. YHC gave the disclaimer, brief and to the point as there were no FNG’s, and the PAX began to mosey.

The Warm Up
The PAX circled the parking lot and proceeded to the front of the middle school where a little high knees, butt kickers and Karaoke were in the cards while running to the parking area near the top of the hill. Warm Up exercises were as follows:
SSH
Windmill
Moroccan Night Clubs
Cherry Pickers
Mountain Climbers
Imperial Walkers
Merkins

The Thang

The PAX proceeded to the bottom of the hill at the entrance to the schools, partnered up and began a little round of Dora 1,2,3. Partners traded off on running up and down the hill while the other performed the Dora, consisting of 100 Merkins, 200 LBC’s and 300 Squats.

From there, the PAX moseyed back up the hill, grabbed some wall for multiple rounds of preachers chair complete with arm raises and overhead claps.

Sensing there was more living to do, the PAX moved to the back parking lot where cones awaited for a bit of 4 corners. PAX were broken into 4 groups and instructed to perform 3 laps around the cones, performing 10 reps of the identified exercise at each cone. The exercises:
Flying Squirrels (this is a moderate so no Burpees)
Flutter Kicks
Carolina Dry Docks
BOXCUTTERS
One more round was performed for giggles.

All ended with a round of Mary, with nearly half the PAX having the opportunity to lead an exercise. Back to COT.

With the word of the month being FREEDOM, the discussion turned to what that meant to each of us. The common theme iterated by the group centered on the freedoms we have as a country, as a people, to worship where and how we want and most frequently, the choices we have the freedom to make. Choices that have positive outcomes, such as the choice these HIM made to come out and get better, and choices that have consequences which everyone of us has experienced in this life.

We prayed for families, those traveling, those with job loss, and those struggling to live lives based on choices that the Sky Q would be proud of us making.

Thanks to Hasselhoff for allowing me to lead this group. I remain thankful and humbled.

V/R, M*A*S*H

TClap |
0

The Yard – Getting Hazy, Hot and Humid while getting better!

Leave a comment

18 Men came to The Yard and it was crazy Hot

YHC did short mosey to COP

We did some stuff with the Dice of Pain and got loose

We then moseyed to the playground and found a whole new area that looked like fun, so we did some dips and swing crunches

Moseyed back around the school and did some wall sit and shoulder presses

We ran through the jungle gym to have some fun, while PAX were planking.

At this point we were dripping wet. IT was a soppy mess out there.

Mosey to the long drive and good news was we were in the shade

we hit every light pole all the way down doing the exercises on the ground and did same all the way back. Ran over the normal 7:50 mark but everyone was cool with it.

Mosey to COT and did a couple ab exercises then namarama.

The PAX finished strong in the muggy heat.

Our man Gilligan wanted to take off, but a couple of HIMs, Freon and Old Bay hung with the man and he finished. Gilligan shared with us that he is not the most fit guy but wants fellowship. We prayed for Gilligan, who in own words is not spiritual, and said we all have been there. We all need fellowship and we are trying to figure this life out together. I know I’m better today because of the PAX and that is why we need to continue to EH and help more guys realize what they are missing. #morethanaworkout

Cake Boss out!

 

TClap |
0