Tag: Geronimo

Worthy Crew @ Block Party

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18 PAX showed up strong on a beautiful spring morning. After the disclaimer, we shuffled out for a brief mosey replete with a Longshanks-style warmup: Butt kickers to Carioca around the Springs corporate center parking lot.

COP in front of the Springs corporate center (more on location later)

SSH x30
Imperial Walkers x10
Hillbilly Walkers x10
Windmill x10

Plank up ATM Variation:

Shoulder Taps x15
Tempo Merkins x10
Single-count Merkins x10

Head over to 8ft(ish) wall for some Muscle Ups x10 (oyo)

Plank up ATM Variation:

Shoulder Taps x15
Hand release Merkins x5

Mosey to UC Synergetic upper parking lot

Brief Thang:

Line Drill w/ Partner (Dora-sides): After both partners complete the line drill running, switch to bear crawl until exercises are completed. Partners strive for 20 Burpees, 100 LBCs, 200 Squats collectively. Mercifully, few had to bear crawl more than two line segments.

No Block Party is truly complete if the police don’t make an appearance. One of Fort Mill’s finest made a round through our parking lot. It appears, in YHC’s zeal to move from Springs Global to UC Synergetic, a stealth mosey of 18 PAX ignited a fire in the hounds of the mill hills. Despite our best efforts a local resident was not pleased with their dogs barking and asked for an officer to investigate. Once we’d been deemed nonthreatening, we completed the modified Dora/Line Drill.

To honor the dogs:

Plank up
Honeymooner to Down Dog
Hold Down Dog
Raise right leg high – bend the knee (open the hip)
Swing right leg forward between hands (knee to nose) into one-legged plank
Tap right knee to right elbow x5
Tap right knee to left elbow x5
Return to Down Dog
Repeat with Left Leg

Mosey down Massey hill to lower UC parking lot

Wall sit (till PAX began grumbling)
Monkey Humpers x20
10-count
Monkey Humpers x20
10-count
Derkins w/ feet on wall x10
Monkey Humpers x20
Derkins w/ feet on wall x10
Rest facing wall – 10-count
Calf raises facing the wall x20

Jump the wall and mosey up the hill

Word of the month is “Worthy.” This word has been on my mind for quite some time. Matthew 22 and Luke 14 give a parable about a great banquet or wedding feast where the invited guest (those “worthy”) don’t show up or actively refuse to attend. As a Christian, Jesus’s death has made my unworthiness worthy. But do I respond when he calls? How can I live in a way that is worthy of the blessings I’ve received and the gifts God has bestowed upon me?

Mosey back to COT (not past the dogs)

Mary: Flutters x20, Seating forward bends (right leg, left leg, both)

One last thought on worthiness. In Jedi’s BackBlast from his Beyond Q (https://f3thefort.com/2018/03/12/identity-and-purpose-digging-deeper-and-going-beyond/), he mentions the idea of our motivation. Is my motivation for being worthy for my own benefit/vanity, or is it to glorify God. It may be that my current struggle with the concept stems from a selfish or myopic motivation. Can I be more worthy of God in order to glorify God rather than myself? This is my goal.

As an aside (if anyone has made it this far in the BackBlast reading), the actual act of writing his BackBlasts served to solidify the message I tried to deliver during our workout. I’ve been working out at F3 AOs for 6 months now, and I’m beginning to see what Old Bay, who EHed me to my first workout, mention about how much more than a workout F3 is.

Grateful for the opportunity to lead and appreciate of all the PAX that showed up to work and grow this morning!

 

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Old School Beat Down at The Fort

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23 Pax joined YHC and Old Bay for Day 12 of 12 for Ass Kick’n April.  Lazy site Q saw The Fort on the calendar and volun-told YHC to Q.  Agreed and Old Bay made a plan to bring back the pain old school style.

The Thang:

Run around WEP, circle up for COP:

SSH X 50, Imperial Walker X 20, Hillbilly Walker X 20, Windmill X 10, Squat X 20, Plan Jacks X 20, Sumo Squat X 20, Merkins X 10, Lunges X 20, Mak tar Jai X 20

Mosey to the hill for a Jacob’s Ladder:  1-7 – Burpees up top, Squats at bottom

Quick Ab Lab with slow and fast Freddy Mercury X 20

Hand over to Old Bay

Run to parking lot and get a Coupon made of wood or a fire hose!

Drill bits with a deconstructed burpee – 10 Bomb Jacks, 10 Thrust Outs, 10 Merkins

Rinse and repeat for 6 drill bits – with the damn coupons

Head up the back hill to upper soccer fields – with the damn coupons

Wind sprints with partner – add an exercise to each sprint and with the damn coupon – 4 cones with a myriad of painful stuff to do with the damn coupon

Back to COT

Great to be back for a Saturday workout at WEP! What a spectacular place to have here in Fort Mill.

Funhouse

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No Saggy Middles @ The Ranch

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PAX: Wegmans, Cable Guy, Senator Tressel, Decibel, Jiffy, Geronimo, Funhouse, Cake Boss

16 PAX showed up to The Ranch on a relatively chilly morning. 7 joined Dark Helmet for a BEYOND workout… the remaining fools joined me (Sasquatch) for a lesson on core… and it was hard. -Hardcore- It is in my nature to look around and see how people move, and oftentimes, it’s sloppy- too many SAGGY MIDDLES or rears to the sky. Focus was to perform several of the exercises we do day-to-day at bootcamps (i.e. peter parker, plank jacks, etc *see below) and to do them with GOOD FORM. Maintain a flat lower back that is aligned with your upper spine and buttocks. Think about pulling your navel up in towards your spine. Any plank-type exercises (including Merkins) should be performed with your hands aligned directly below your shoulders for optimal stability… any other position will compromise the shoulder joints and take away from CORE strengthening. No SAGGY MIDDLES!

The Thang

Front Plank during long disclaimer

Dynamic Warm-up on the Field
Knees to chest / High knees
Heel to butt / Butt kickers
side shuffle / side shuffle other way
Inch worm / bear crawl

Mosey to Playground Parking Lot

Circle-up
Imperial Squats
Static Lunge with Moroccan Night Club
upward dog/downward dog
Mountain climbers
Peter Parker
Parker Peter
Elbow Plank Jacks

Mosey to Playground and Partner-up
Sit-ups holding feet x20 and switch
Toes to bar x10 (Partner 1) and supermans x10 (Partner 2) then switch
REPEAT x3

Mosey to front of school
Bench Jumps x10 (Partner 1) and Curb Burpees x5 (Partner 2) switch
Wheelbarrow ~30 yards and then switch
REPEAT x3

Mosey to COT and MARY

Announcement/Prayers
Honey Badger officially opens Monday at 5AM NAFO.
RPG on Fridays at 5AM Food Lion Parking Lot for some Broga and Run is a thing.
Prayers for family and friends suffering with cancer.
Attend CAH workouts, especially since new kids are showing up.
Still need volunteers for Strawberry festival booth.
Witbeck Golf Classic begins tomorrow but you have until April 22nd to sign up to join the league and play round 1. Message Wegmans on the Twitter machine for more information.

Thank you, Jiffy, for the opportunity to Q at the Ranch. Thank you, Dark Helmet, for not stealing my thunder and having everyone go BEYOND. Good lesson from him. Check out his Backblast when you get a chance.

–

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We Have Something Good Here

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The faithful grew to 10 this week, some new, some old, but the buffet of pain has been a common stay. Starting off at 0500 is a Q’s dream as it provides ample time to deliver the Pax some pain.

A call was put out the night before for the PAX to bring some 65lbs or their weapon of choice, and all kinds of coupons showed up.

We did a warmup COP style and went off to the track. I promised out P200 PAX that the running would not be excessive, but I would not have been present based on past experiences, so I am sure it seemed like a mountain to them. Great courage on coming out and working through the post P200 pain.

First up was The Looney.
We ran a warm up lap to clear the track of debris and moved benches, lonely cones, and general trash off the track where our dreams came true.

7 400 yard sprints round the oval at AYG pace. After each lap, 20 yards weighted lunge. The book called for 65 lbs, but all shapes and sizes were had.

After we hit 4 rounds, it was all down hill, although I am not sure the breathing was any easier. We then proceeded to the Brenton with our remaining time.

The Brenton was 5 rounds of 30 yards bear crawls, then broad jumps back with 3 burps after each set of 5 jumps. In succession, this ended up as a killer. Great way to spend 10 minutes of your life right there.

At that point, we were on our way back to COT. We finished with peer led ab work. Did we care about the 6 quitting time? NOPE, The Honey Badger said to have all PAX lead, so we ended at 6:03.

Thanks men for the opportunity to lead. Wegmans is on Q next week.

COT.

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Just a perfect Old School Saturday @F3TheFort

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6 for the preruck

2 for the prerun

conditions perfect overcast and 46 degrees

disclaimer

Longshanks on warm-up and he ran us to Double D Hill and we started working hard, more running around WEP with timely stops for a variety of PT, mosey to Springs Building for a peoples chair sequence followed by a mosey to Little Ceaser Park

Handoff to CSPAN

partner up with a man you don’t know

station workouts:

  1. 10 Burpees
  2. 45 Mountain Climbers
  3. 40 Squats
  4. 30 Tri-cep dips
  5. 55 LBC
  6. 20 Peter Parker and 20 Parker Peters
  7. 30 Flutters and 30 Hello Dolly
  8. 20 KB Curls and Hairburners
  9. Bear & Crab
  10. 25 Seal Jacks and 25 SSH
  11. 25 Imperial Walkers and 25 Hillbilly Walkers
  12. Tug-a-war and 10 Burpees

Finished up with a tug-a-war tournament

Mosey to COT

Prayer or Praise / BOM

Excellent Coffeerteria at Peach Stand

AYE!

CSPAN

 

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The Coop – Sweetness all around!

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5 min till launch and the cars started rolling in. The PAX of The Coop are like the John Dally of F3…..they just show up and go!

Sugar Daddy took the lead for the warm up. The football stadium was open and so we utilizied the comfortable turf for COP. Dark Helmet was coming in hot, so we made sure we counted loud enough for him to locate the PAX.

Sugar Daddy did a great tradition warm up and then added a plank series to work our shoulders with some multiple taps. I felt like pre-school all over with Head, shoulders, knees and toes….. Was a great move and added to the coming meat of workout and not being able to use our arms the rest of the day.

YHC took over and did a little dynamic warm up back down the football field.  Mosie  to the pull up bars for a mini Murph written on the ground. Since being asked to Q, got to go to a quality no thought but painful plan.

  • Take lap down to Sugar Creek Playground and back
  • 50 Pullups
  • 100 Merkins
  • 150 Squats
  • 30 Calf Raises
  • Take lap down to Sugar Creek Playground and back
  • Airborne’s Hip Exercises
    • 7 exercise moves with each leg…..real crowd pleaser!

COT

Prayers for all the PAX and many things going on in life

Crawdaddy mention the Reading opportunities at Paradise…..make an impact Mondays and Wednesdays

YHC talked about Worry and Anxiety and how we are working ourselves to reach retirement and accumulation of stuff. With these goals they can cause stress when they don’t meet our expectations. We need to find contentment and joy in the work we do and see we work for a higher purpose than leisure…..which will lead to joy……less stress. Phil 4:19 Sky Q provides!

Thanks Sugar Bug for lead!

Cake Boss out!

 

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Coop- clock from H&^%…

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Valentines day 2018- To prep you for taking out your M this wonderful night we will take a trip around the clock.

Warm up with Mosey high knees, butt kickers, knee to chest, and ankle to chest.

circle up SShs, Imperial Walkers, windmills.

Mosey to pull up bars- 5-4-3-2-1

Mosey to band lot give disclaimer on the clock. start in center work  around the clock at each station always coming back to center in between. In middle 15 burpees stations consisted of squats, LBCs, Mtn. Climbers, CDDs, Apollo Onos, American Hammers, Merkins, Flutter Kicks. You do 50 of each.

great job by all who attended.

read your newsletter.

Prayers and Praises…

 

 

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Tomahawk-0 to 60 in 45 mins

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12 PAX and YHC came in da Gloom of Doby’s Bridge Elementary to take our daily Red Pill. As I thought about what type of beat down I’d apply I realized simple is sometimes enough. We over complicate many things and our lives and we can’t do any one thing well. So I kept it simple and effective!

The Thang:

Warm Up around the parking lot with mini COP

Grab the bells and get after it. 20 exercises for 60 secs or 1 min each and after 4 we run a lap.  Fun times had by all!!

Flutter kick
Russian twist
V up
Hello dolly
Leg raises
Lunge
Squat
Right leg
Squat figure 8
Left leg
KB Swing
Shoulder press
Upright row
Bent row
Lat raises
R/L Curl
Concentration curl
Tri extension
Skull crushers
Calf Raises
YHC spoke about restoring old cars and how people can see the beauty in things that some of us don’t. I mentioned the research center in NC where body parts are being grown with people’s actual cells, so they can be interchanged if something goes bad….like car parts.
As much as we can exercise and change parts there is only one way to be restored…..through the Grace of Sky Q. He takes our old away and makes us New. He sees beauty in us that we don’t even see in ourselves. Find time to realize how Sky Q plans to make you restored and living a brand new life today!!
2/17-Breakfast at Philly UMC
2/20-1stF and 3rdF convergence at Forest Hill Parking lot
2/24-YETI…..just do it!
Thanks for Lead Polaroid!
Cake Boss
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666 Plus

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Thanks Kielbasa for the opportunity to Q, especially the reminder a few days before. You have been doing an amazing job as site Q and it is greatly appreciated by the PAX. The crazy gifs you find in the eastern European dark web are always a classic!

The PAX gathered, we saw the Site Q coming in hot, planted the flag, and we were off.

As YHC set up, Kielbasa led coordinated warmups, especially the SSHs. May be its me, but seems like the count does not match the actions…hey its early and its like the lips are not matching up on the actors.

So after that, the main course was served.

6 minute stations, 3 exercises per station, 15 reps per exercise, 6 stations, 20 seconds rests….that’s like 2 minutes of rest!!

R1 – Merkins, Jump Squats, Freddie Mercuries
R2 – CDD, Bomjack, Dying Cockroach
R3 – Block Curl, 50# KB Swing, Box Cutters
R4 – Pull Ups, Bar Hang, Smurf Jack
R5 – Bear crawl to curb and back, KB shoulder press, V-Up
R6 – Burpees, run down hill, burpees, run backwards up hill, burpees

By that time there was encouragement to finish, discussion of naps, and a great start to Friday.

COT.

Close out prayers.

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Repeating Til We Get It Right- Groundhog Day Style

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It was an awesome day for an F3 workout! Temperature in the 40’s. Had rained, but wasn’t currently raining. AO was Nation Ford HS- great location. It was Groundhog Day (not sure if that matters or not). It was Friday and pretty importantly, I woke up this morning on the right side of the grass (The top, that would be the top side).

There had been a little hype on the tweets prior to this workout. That may have been initiated by me, but with Beyond on the other side of the Fort, I was hoping to forestall any of the PAX who might have been tempted to make it a Fartsack Friday. If I wasn’t Q, I might have been tempted to make it a Fartsack Friday. Instead, I promised some hard work, some fellowship and maybe even a message to boot.

I’ve been noticeably absent from posting at Varsity for several months. This may be especially puzzling considering Varsity is about 3/4 mile from the house. Not that I haven’t been posting on Fridays, quite to the contrary. I’ve posted nearly every Friday since September, but at the other HS in town for slinging KBs. Gotta plug here for the Hive. Come on over for a month of Fridays and see if you don’t get stronger. I know I did. Just putting it out there.

I wasn’t sure what to expect for numbers what with so many other good options. That said I filled up the war wagon with a stack of gear and planned for a few or lots of PAX. When I arrived at the AO the second thing I noticed (first, that it wasn’t raining) was that the pile of cinder blocks that have resided at this site for, quite literally years, went MIA in the last 3 days. Oh, the disappointment. So, hairburners and block drags are off the menu for this morning. I hope all the cindys find their way home…

The Thang

Mosey to the bus loop. Then repeat, to start off our theme for Groundhog day.
Circle up by the HS for a bit of the COP.
20 X GoofBalls IC
10 X Merkins IC
30 X Morrocan Nightclubs IC
Front-Back-Go drills until the Q called stop
Mosey to the back of the JROTC building where the main event would be.

In the fashion of the Bill Murray classic Groundhog Day, we did everything AMRAP style. Hopefully until we get it right. The important thing is that you keep pushing at each station.

Timer = Carry the 60 lb sandback to the bottom of the hill, around the first parking lot island and back, then everyone switches stations
1. Pull-ups -Big rubber bands available for some help.
2. Battle rope
3. 30 lb upright row
4. 2 x 30 lb dumbell thrusters
5. 40 or 50 lb KB swings
6. Jump rope
7. 2 bucket farmer carry
8. 30 lb slam ball

500 watt work light
USB speaker for the tunes

I think everyone made about 3 rounds and it was an Awesome Day!

NMM

During the beginning mosey I asked the question Phil Connors (Bill Murray) asked in the movie. “What would you do if you were stuck in one place and every day was exactly the same, and nothing that you did mattered?” While, I don’t think that any of the PAX feel exactly that way, sometimes we can feel like we aren’t having the impact that we’d like to have. I challenge all the PAX to initiate that change that will get them out of that comfort zone and give them the opportunities to have that influence that they need to have as leaders.

Geronimo! Out

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