Tag: Gears

7th Year Convergence for The Fort

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The 7th Year Convergence for The Fort followed an exhilarating Invergence from the night before.  Hoping to continue that acceleration, the 4 Q’s had a plan to talk about the 4 Skills needed for Virtuous Leadership: Vision, Articulation, Persuasion, Exhortation.

CakeBoss to start us out with Vision: Recognizing advantage and the movement required to achieve it.

Disclaimer and welcome
“Go Hard or Go Home!”

Take off for 100 yard mosey up path, Get in 3 lines – Indian Run across WEP

Break into 4 lines, 2 groups of seal teams -20 seal team sit ups in cadence

Back into 2 lines , Everyone plank – Tunnel of Love (25 guys per line) – Plank series while guys army crawling under

Crowd pleaser for sure!

7 Burpees for 7 Years!

Vision is what I spoke about and the men that saw the advantage of F3 and planted it (moved towards it) in Charlotte, the The Fort and we continued to give it away in Rock Hill & Lake Wylie.

Hand off to Maximus

Articulation: Describing vision to others in a clear manner. Being able to tell others where we’re going and being able to describe that vision to others.

So, with that said, we’re going over to the top of the big hill to start with drill bits:

½ the group goes one direction while the other goes the opposite way

At each white post (drill bit), 10 Jumping Lunges (10 each leg)

10 Jump Squats

Mosey to the base of the other hill, the one with the statue on it:

NUR (backwards run) up the hill

3 Burpees at the top

Bear Crawl down

5 Burpees at the bottom

Hand off to Fun House for the “P”.

Persuasion – The initiation of first Movement.  Convincing people to move in the direction of advantage, abandoning their Status Quo,

YHC gave an awesome yet forgettable speech about Persuasion.  Then the Thang:

Circle Up – Duck, Duck, Goose – One guy runs around the circle the rest of us plank, the next guy goes when the running guy finishes.  Planking excercises were called out: High Plank, Low plank, Mountain Climbers….. Audible called to get the next guy running after 1/2 a lap around the circle of Pax….. Peter Parker, Parker Peters….. Audible called to get the next guy running after 1/3 lap around….. Mak-Tar-Jai, Left Hand High, Right hand high…..Done.  That took 10 minutes!  60 guys is a lot of guys to be running around in circles.

Stay in circle, 5 minutes left, Jack Webb: 1 Merkin to 4 Overhead hand claps.  We got to 8!

Hand off to Pusher for Exhortation!

Exhortation – Incentivizing The Breach Of Obstacles.

Burpees x 10 OYO
Flutters IC x 10
Mosey to a corner of WEP
Burpees x 9 OYO
Flutters IC x 10
LBCs IC x 10
Mosey to another corner
Burpees x 8 OYO
Flutters IC x 10
LBCs IC x 10
Rosalita IC x 10
Mosey to another corner
Burpees x 7 OYO
Flutters IC x 10
LBCs IC x 10
Rosalitas IC x 10
Hello Dollies IC x 10
Mosey to another corner
Burpees x 6 OYO
LBCs IC x 10
Flutters IC x 10
COT
Naked Moleskin – The name-o-rama took forever.  That is a good thing. When 60+ PAX post to celebrate something that has obviously changed their lives, then change is happening!  Thanks to Maximus who put this awesome weekend celebration together!  His leadership is not only Effective (Using VAPE) but he is a Virtuous Leader! (Check out the Q Source for the 5 C’s Virtues of Virtuous Leadership) Can’t wait to see what year 8 brings to The Fort!  More importantly, who it brings!  Time to go EH someone.  See you in the gloom.
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Burpee Broad Jumps for EVERYONE!!!

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7 was the number at Pantheon, sans the SiteQ (whom YHC still needs to give some P200 hardware).  Seems everyone posting for a good beatdown got their money’s worth. And even if not, the standard fare of FunHouse mumble chatter was worth its weight in hot air.

The Thang

Started with a warm-up lap around the “big loop”, with some shuffles, toy-soldiers, and a few COP warm-ups, consisting of (in no particular order):

  • SSH x25
  • Cherry Pickers
  • Imperial Squat Walkers x20
  • Windmills (of acceptable quality, according to FunHouse) x10
  • Mountain Climbers x20
  • Peter Parkers x20
  • Superman >> Paratrooper – with some Moroccan Nightclubs added in x10
  • perhaps a few others exercises, lost in the annals of this 47 year old mind

The Main Event

Pax moseyed to a cone in front of the main entrance.  They observed a second cone about 100 yards away.  We then split into 2 groups.

Group 2 ran down to cone 2 and did the first stationary exercises on the list
Group 1 started at cone 1 and performed the moving exercises for 100 yards to reach cone 2
When group 1 reached group 2
  • group 1 ran a “little loop” lap back to cone 1 and began the first stationary exercise on the list
  • group 2 began the moving exercise for 100 yards to cone 1
When group 2 reached group 1
  • group 2 ran little loop lap back to cone 2 and began the second stationary exercise
  • group 1 began the moving exercise for 100 yards to cone 2
The moving exercises:
  • 1 pair of lunges, 1 broad jump, 1 burpee, then 2, then 3,, 4, and 5 until opposite cone (100 yards away) was reached

Stationary exercise:
1) Plank punches
2) Monkey Humpers
3) Box cutters
4) Dry Docks
======  Ran out of time ======
5) Deep Squats
6) Plank Jacks
7) Apolo Ohno
8) Chop Sticks

For a few minutes, we a couple ab exercises, then about 30 seconds of total body destroyers.

 

Great work by all men!  Thanks to Bear Grylls for the opportunity to lead!

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Minnow Pond Strikes Again

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17 Pax descended upon the Minnow Pond this AM. Many were new to the Pond and all were better for having posted.

In the 5 weeks since launch, Shady along with the other Qs have set the bar high for MP. The workouts have been difficult with more 1st F than 2nd or  3rd F. I have been reminded of a few trips to F3 Metro where YHC was gassed after each post. I loved it!

YHC was honored to be asked to Q early in the existence. Honestly, I was both excited and nervous much like the old days of F3 the Fort. I was excited to lead the group of HIMs and nervous to create a beatdown that matched the intensity from the first 4 weeks. Minnow Pond stretches you as a Q. Whether you are a thoroughbred or a clydesdale, all Pax must get equal pain. After reviewing some backblasts from the Shark Tank (the OG), YHC created a plan that included a few holes at Fort Mill Golf Club.

Weather: 64 and not humid (Football season is here!)

The Thang:

Warm up and disclaimer prior to 5:15

AYG to Fort Mill Church of God parking lot (burpees until the 6 arrives)

10 Merkins, 20 Squats, 30 LBCs

Run to end of lot and back

Repeat 4 times

AYG to FM Golf Course (burpees until the 6 arrives)

Holes 7, 8 and 9

Hole 7 – 50 paces followed by 7 burpees from tee to green

Hole 8 – 50 paces followed by 8 sit ups from tee to green

Hole 9 – 50 paces followed by 9 bombjacks

Burpees until the 6 arrives

AYG to Fort Mill Church of God parking lot (burpees until the 6 arrives)

10 merkins, 20 squats, 30 LBCs

AYG to Veterans Park

Based on loose calculations, we covered the following in 45 minutes:

3+ miles

60 merkins

120 squats

180 LBCs

35+ burpees

40+ sit ups

50+ bombjacks

 

Moleskin:

  • Invergence/Convergence coming up 9/6 – 9/7
  • Mainframe on Q for Q Source on 9/7 at Kingsley amphitheater
  • Minnow Pond t-shirt order
  • Prayers for child at Children’s Attention Home that Nasa is mentoring
  • Praise for successful start to school year
  • Marriages

Thanks to Shady for the opportunity!

Pusher

 

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Jell-O Arms

Normally Pantheon is a Site for running and I thought that I would change it up so I came up with this coupon workout to change up the scenery.

The Thang

I had a short mosey to the back of the school to the location of the work out. I showed them a cone location to identify the stopping point for the running portion of this partner workout. There where 4 stations for this Modified Dora. I had the PAX partner up and count off to space out the PAX so they wouldn’t be on top of each other. The count for this Dora was everything was a rep of 200

Station 1 was curls. I had paver coupons and partner 1 would rep out curls while partner 2 ran to the cone and back. The fun part was I didn’t mention to the PAX that there where 3 different size coupons so there was a lot of chatter going on.

Station 2 was shoulder taps. Partner 1 would take said paver and tap one side of the shoulder then lift overhead to other shoulder. Counting only one side as a rep. Partner 2 would of course be running.

Station 3 was at the swings. This was a upside down Merican. While holding the chains of the swings with back on the ground and feet somewhat extended you would pull up making your chest hit the seat of the swing and lowering back down. Partner 2 ran.

Station 4 was curls to overhead press. Self explanatory. Partner 2 ran.

As I had about 10 minutes left I had the PAX circle up with a low squat and hold and delivered a message. My message focused on something that I saw on Twitter about 12th man ministry. It was about positive reinforcement. It just hit something in me and challenged the PAX to go back home and for the rest of the week use this positive reinforcement at least once a day on someone close. Your M, your 2.0’s, or even just yourself. We are in a world today that we don’t do this enough and when you hear it, it just means something. It may take someone out of a funk or hole their in and just give them something they needed to hear. So if you’re reading this I challenge YOU to do the same. Be a leader and this is a great way to build leadership and gain someones respect.

After the message we did a nice long mosey around the school and fields back to COT. With all above being done we managed to get roughly 2-2.5 miles in and totally roast our arms. Good luck today fellow PAX on recovery and see you next time.

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Fountain Or Drain

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What a glorious morning! The weather was perfect. We were blessed with a few respectables and plenty of #HIMs. The fellowship was amazing and the mumble chatter was high-quality. 

The Thang:

Mosey to the next parking lot near 9 Rounds. 

COP: SSH (30x), Merkins (15x), IW (20x), WM (15x), Sumo Squats (15x), Box Cutters(15x), Dying Cockroaches(15x)

Mosey to the parking lot at Grace Presbyterian Church. 

Partner up for a round of Dora with Merkins (100x), Squats (200x) and LBCs (300x).

Mosey to the parking lot at O’Reilly’s

Two rounds of Irkins(15X), Dips (15X) and LBCs (15X)

Two rounds of Derkins(15X), Box Jumps (15X) and Heels To Heaven (15X)

Mosey to the next parking lot at Harris Teeter for suicides with burpees.

COP: LBCs (15x), Heels To Heaven (15x) and Dying Cockroaches (15x)

COT 

Moleskin: 

Given our country’s divisive climate, it is important that we remain positive. Too many people are talking and thinking negative. Negativity is a huge energy drain. Reject negativity. Be a fountain of positive energy, not a drain.

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Quagmire – Cake Walk around Rivergate

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COP
Mosey
Shuffles
Karaoke
High Knees
Butt kickers
Gasers

Mosey to Home Depot lot and search for my chalk hopefully before sprinklers wash it away

Bear Crawl 10 lines (parking spaces)
Broad jump back
Run Lap

Partner up
Wheel barrow 10 lines
Switch
Run Lap

Side Plank Step right 10 lines
10 Partner Leg raises (partner pushes legs down)
Side Planks step left back

Power skip 10 lines
10 Partner derkins (legs on partner back)
Power skip back

Crab walk 10 lines
10 Partner dips (Dip while partner planks)
Crab walk back

Mosey to Fountain

AMRAP-1min each
Step ups
Box jumps
Irkins

AMRAP-30sec each
Step ups
Box jumps
Irkins

Mosey to COT

15 Airbornes each leg

15 LBCs

15 burpees earlier in the COP/Workout

Talked to the men about Fear and how it keeps us form being our best self. It keeps us from our biggest victories. Fear keeps us from getting better. 

We should have nothing to fear since Sky Q has given us everything including eternal life through  his son. With that fear removed, our focus should be on honoring the one that paid it all in all we do and the victories and achievements will be endless……because we are fearless!!

  • Prayers for CMS schools back in today
  • Prayers for Ms and 2.0s
  • Prayers for Twister and Duck Dynasty IR
  • Thanks for the Q  Jedi/Mile High. Awesome group of PAX!!

Cake Boss out!

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The Pantheon Claw

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It was another fine morning at the Pantheon. 70F and 90% humidity. Just the kind of morning that makes the fart sack look even better than normal.  But 12 HIM valiantly defeated the FS this morning in order to gather in the gloom.  2 of them launched a ruck about 5 minutes before the official start time, and YHC will dedicate very little more time to their cause.  They can write up their own backblast if they want to advertise just how awesome their morning was.

WARM UP

We started with a brief disclaimer.  Then ran clockwise around the school to the south lot for 20 SSH, 10 windmills, and 20 Moroccan Night Club.

That dora

Another mosey to the BB court for a quick bit of Dora.  The PAX paired up and shared. 100 pushups, 200 squats, and 300 LBC.  The runner would trot on down to the other side of the court, perform 2 burpees, then run back to tag their partner.

t stance walking

When that was done YHC showed the T Stance Walk to the PAX, which was to be performed the 25′ or so from the end line to the end of that free throw circle thingy.  I will describe below.  However, during my extremely eloquent demo and explanation, a TWSS was released in response to “It should feel weird, but won’t be too hard”.  As we all know, the only prescription for a TWSS is 5 burpees…  I thought it was Tardy who was responsible for our added betterment, but we found out that Lutefisk was the sponsor of our delight.

Open T Stance Walk:

  1. Start with R Foot at a 45º angle to the right
  2. Step L foot so that it is in line with the R toes, L foot is at a 90º angle to the left
  3. Dip down until knee is on the ground, 90% weight on L foot
  4. At this point your R knee should brush your left ankle, and your R ankle off the ground
  5. Stand up and repeat, zig zagging just a bit as you follow a straight path

On the way back, Closed T stance walk.  This time instead of pointing the feet 45º out/away, point them 45º in/across the body

This was done twice. There was some mumblecomplainchatter.

When finished we moseyed over to the amphitheater for the main event.

THE CLAW

The map produced of this particular exercise:

PAX started from the bottom (the thumb) and ran along each of the concrete paths.  Stopping at the end of each to perform a quick set before going to the next finger.  When returning to the thumb, they did LBCs.

Round 1
5 merkins
5 squats
5 monkey humpers
bear crawl there and back for the final finger
40 LBCs at the thumb

Round 2
10 merkins
10 squats
10 monkey humpers
bear crawl there and back for the final finger
60 LBCs at the thumb

There was JUST enough time to do one more round!

Round 3
15 merkins
15 squats
15 monkey humpers
bear crawl there and back for the final finger
And immediately mosey back to COT!

COT

Back at COT YHC stopped to get his phone for name-o-rama.  And to take a breath…  There were some announcements, praises and prayers.  A few minutes after disbanding, the ruckers showed up and more fist bumps were administered.

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Tempo – Running alone sucks, ask Gears

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It seems that Gears was still holding a grudge from last week when he was Run Solo at Tempo.  This week he had some company, much to his chagrin, as he had plans not to run alone 2 weeks in a row (he wanted to go back to the fartsack). But Geeves and YHC showed up with our own plan to run as little as possible.  Thank goodness Gears was in agreement and off we went.  Easy 3.5 miles, lots of conversation and pontificating wildly.  We solved many problems, but we are waiting to figure out how to make some money off of them before we bring them to the world. Post run talk was good.  Its nice to have a small group where we can actually ask how someone is doing and really listen and respond.  We had finished a little early so this gave us plenty of time.  Running alone is fine for some, but do F3 long enough and running with someone else is the only way to go.

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TIREsome fun at Golden Corral

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Gave disclaimer a few minutes early even though Dark Helmet tried to delay the start.

Moseyed over to O ‘Riley’s Auto Parts for the warm up:
SSH
Wind mill
Honeymooner / Downward Dog
Hand release merkins
More Honeymooner / Downward Dog
Mountain Climber
Even more Honeymooner / Downward Dog
LBCs

Then moved to the hill behind Quick Lube
Sprint to top of hill and jog back down
20 LBCs at bottom (repeat 4 times)

Next Pax ventured over to the field adjacent the Gold Hill YMCA.  Every time I drive by this area I am always intrigued by the tires that are sitting out there and no one seems to use them.  So I decided that we would put them to use.  Honestly I wasn’t expecting 15 guys to show up so I had to improvise on what to do until I could come up with something worse.

– had Pax split up in 4 groups (3 tires – 1 big tractor tire and 2 large truck tires)

– 3 Teams took turn rolling the tire down to the other end of the field and back will team 4 did merkins until the teams with the tires got to the end of the field and then squats until the teams returned.

– Team 4 took its turn with the tractor tire and other 3 teams did the merkins and squats

After that I came up with the bad idea that we would all line up in two lines shoulder to shoulder and lift the tractor tire overhead and pass it down the line.  Once it passed by you move to the end of the line.  We kept this going for about 30 + yards before someone almost dropped it on their head.

To finish out the workout we partnered up for a DORA
100 Burpees
200 merkins
300 squats

Needless to say doing a DORA like this at the end of the workout is a smoker.  Everyone was able to finish the merkins and then it was time to head back for COT where we arrived a few minutes early and knocked out about half the squats and a round of Mary.

It was an honor to lead and I appreciate the Pax patience as I adlibbed some of the workout trying to account for numbers.

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Alcatraz has rocks and hills – Who knew?

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4 Pax showed up for a humid Saturday in Tega Cay.  YHC had been pretty lazy this week after returning from BonAire.  Look it up!  Fantastic windsurfing!  So, the beatdown commenced with a run, what else.

The Thang

Run to the tennis courts for COP

SSH X 30, Windmill X 15, Squats X 20, Merkins X 10, IW X 20, Mountain Climbers X 20, SSH X 30

Run to the Hill, get a rock

Run up the hill to the split, come back get your rock

All X 20, after set go run again…

Curls, Triceps, Overhead Press, Bent row

Mosey to the tee box for 10 minutes of Merkins : 1 minute do 10 Merkins, rinse repeat for 10 minutes….

Mosey back to tennis courts for some wind sprints – Hit every white line (there was like 10 of them) – Only 1 round

Back to Runde for 3 minutes of Mary

COT

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