4×4 Fun

I haven’t been to Colosseum in a long time. I’ve been doing the ruck WOs on Tuesdays so it was good to shake up the routine. It was also great to see so many cars rolling in. I haven’t seen several guys in a while due to being under a ruck so it was great to be out in the gloom with them again.

Go time arrived and disclaimer was attempted. Mosey around loops in front of school with high knees, butt-kickers, karaokes both ways. Circle up for normal warm-ups: SSHs, windmills, Peter Parkers, Parker Peters, and some Hillbilly Walkers.

Moseyed over to side lot. Today’s theme was simple, 4 exercises done 4 times. First off was Bear Crawl from top of parking line to curb, 4 Merkins, Crawl Bear back to top of parking line, 4 Donkey Kicks. Repeat 4 times.

Mosey over to lot behind school. 5-Worst Merkins (Wide, Normal, Diamond), 10-Big Boy Situps, 15-Plank Jacks, 20-Shoulder Taps then run to other side of lot. Repeat 4 times.

Mosey to loop in front of school. Starting at center of loop: 10-Burpees, 10-Mtn Climbers (4 ct), 10-Lunges (each leg), 10-Smurf Jacks, then run around loop to center spot of on other side. Repeat 4 times. Lots of good mumble-chatter during this segment, except for Tesh who almost lapped everyone.

Slow mosey over to front of middle school for some Wall Webbs. Start in People’s Chair, walk out on hands into Merkin, walk back up on hands into chair for overhead claps. Normal ratio of 1:4. I cut it short at 6:24 so we had time for some mary (and my legs were starting to burn). Back at cars to finish up with 10 tiny circles clockwise, 10 counter-clockwise, then 20 flutters. Time’s up. Hopefully the PAX got their money’s worth today.

Continued prayers for Stang’s family as they mourn the passing of his grandfather as well as all of the kids that Cornerstone is involved with in their treatment group.

Thanks to Jekyll for the opportunity!
-Mainframe

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Burpee Bonanza

It was a beautiful 60 degrees Fahrenheit (15 degrees Celsius for the Canadian viewers) at the Colosseum this morning as 10 PAX decided to show up and get right. I started off with a quick introduction and disclaimer, and then we were off. We did a Mosey around the front of the school followed by some toy soldiers and butt kickers to warm the legs up. We then headed over to the back of the school by the half wall for warmups.

Warmup:

  • 20 Side Straddle Hops
  • 10 Cherry Pickers
  • 10 Low Slow Squats With Air Hump (Aka Fun House Special / Aka 3 Amigos). Demo compliments of Fun House.
  • 10 Merkins
  • 10 Moroccan Night Clubs

We headed over to the half wall for some YouTube classics.

  • 10 Muscle Ups
  • 10 Wall Mountain Climbers
  • 10 Muscle Ups
  • 10 Wall Mountain Climbers

Moseyed over to the basketball courts for some cone work. Cones were setup with the same yard markers as a football field including the end zone. There were 11 cones each 10 yards apart.

Before we got started we briefly discussed the Q source purposefulness topic this week.

To live right a man has an ultimate purpose in mind.

To live right requires self-sacrifice.

Living right helps a man to stay right.

The Thang:

  • 10 Burpees. Run 110 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 90 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 70 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 50 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Plank Jacks. Run 30 yards. 10 Plank Jacks. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.

Since we were in the spirit of football in May, we continued the theme and did some lineman drills. We did 20 yard intervals of partner bull rushing (110 yards down the field and 110 yards back).

We line up for suicides. 50 yards and back. 110 yards and back.

Circled up for six minutes of Mary, then headed back to COT for prayers and praises.

JWow

 

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Cheating and Slow Webs

Dreed’s post about “HYPOCRISY OF THE DISHONEST CHEATER” really resonated with me so it became my topic
How much dishonest cheating are you doing in your life?
Why are you here today vs ?
Because it’s moderate?
Mosey to other side of the field
COP
The normal round of warm up exercises
Discussed honest cheating
4 corners
Why cheating – being the six?
How much dishonest cheating are you doing in your life?
Is there any area of my life that I’m in full compliance? #fullcomp
4 Corner Accumulator
  • 5 Merkins  – Lunge Walk to next corner
  • Add 10 Bomb jacks
  • Add 15 Squats
  • Add 20 SSH
  • Add 25 LBC’s
Mosey to field
Slow Jack Web – performed at half the speed as normal Jack Web.  To increase the intensity at number 7 held arms out for 28 count.  – a real crowd pleaser.
Is there any area of my life that I’m in #fullcomp
Always an honor lead such inspiring men!
Appreciate the opportunity!
Cornhole, Out.
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Clear & Crisp P200 Tune Up

What a great morning to get out in The Fort for a little jog around Wally World. Attendance is strong lately with all of the P200 training and the handful of (almost) only running PAX. There’s a pace and a buddy for everyone when the crowd is this size for a running workout.

The Thang:

Wally World – A Flight Plan original wrapping around a shopping mecca and the back road for two of Fort Mills finest learning institutions. All kinds of opportunities to modify distance and incline. So if you were well rested, take that Dave Gibson Hill. If you had too much for St. Patty’s day, easy out and back to WW entrance. It was a glorious morning to be reminded how lucky we are to have our brotherhood and inhale that late winter frosty air.

COT/Announcements

Jekyll took the lead at COT. Reminding us to support our brother Olive and The Christina Latini Memorial 8K on March 30th. Sign ups right now are lower than last year. Let’s get the word out not just to the PAX but to everyone we know. Olive has taken the worst of situations and grown it into a lasting tribute. Something that he has made easy for us to be a part of. He’s done all the heavy lifting and we can claim a little bit of pride simply by doing something we already do, run a little bit. If you can’t make the actual run in Huntersville or the virtual one set up by Change Order at Alcatraz, then still donate. You will be smiling all day after you do (Christina Latini Memorial 8K) Thanks for the reminder Jekyll

Paryers:

Lift up Funhouse’s brother Scott . He’s going through major life changes today; new home for himself as he starts the painful process of a divorce. He will need the strength of Sky Q so be sure to add Scott to your prayers.

Help Hootie as he travels this week. He asks that we lift his M & kids in prayer as they work through the week while he’s gone. The life work balance is hard on everyone. Supporting each PAX with fellowship and prayer will get us through.

 

NMM:

A COT this large can be tough for me. I don’t hear well (Funhouse & Pusher excepted) and can’t wear my hearing aids while running. The sweat makes them shut down. I miss a lot of the jokes and camaraderie that goes on. But the energy that comes from the circle is real. Just like the workout, it doesn’t matter if you’re wide awake or struggled just to make it back, there’s something in there for everyone. Take these jokes, causes, praises and prayers to heart. Think about them as you go through your day. Give them the extra prayer they need or the smile/laugh to yourself they bring to your soul.  And know there’s more waiting for you tomorrow when you need it all over again.

Boeheim

Aye!

 

 

 

 

 

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Rockin’ Slow Burn

 

Slow Burn

Nine Pax showed up as   cool weather prevailed.  Suspicion was on the mind of a few as they noticed  a mini head lamp was noticeable on the Q’s noggin. Disclaimer. MOSEY on down to Lowes.

Slow mosey followed by some high knees, butt kickers & side shuffles.

Chatter, Chatter, Chatter

Warm ups:

SSH

Old Man Windmills

Imperial Walkers

Cherry Pickers

Moroccan Night Clubs

Peter Parkers

Plank Stretch

Downward Dog

Honeymooner

Mosey behind Lowes

Some more chatter

The Pax were curious as why the Q was searching the bushes with his mini headlamp. A mini speaker appeared in his hand along with a modified “Board of Pain”

THE THANG

Partner Up

2 Excercises/Alternate/Complete Reps/3 minutes longSlow Burn

1-Mtn Climbers/Squats X 20

2-Bomb Jacks/Partner Plank Hand Taps x 20

Mosey around the parking lot

3-LBCs/Pank Jacks 20x

4-Merkins/Jump Rope 20x

Mosey around parking lot

5-Lunges/American Hammer 20x

6-CDD/Low Slow Squats 20x

Apache 10 Counts provided opportunities for the Pax to talk about how they came to F3 & how they got their nick names.

MUSICAL HIT LIST

Van Halen Right Now

Billy Joel Pressure

Led Zeppelin Rock & Roll

Journey Any Way You Want It

Tom Petty Runnin’ Down A Dream

Led Zeppelin The Immigrant Song

Indian Run back to COT

Prayers & Praises

Thanks goes out to Wide Right who asked me to sub for him!! Thanks to the Pax for allowing me the honor to lead you in the Gloom!

 

Boogie Down out!

 

 

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Keeping Warm at The Yard

It was a rather cold morning as the PAX gathered. I was a little worried the cold temps would keep the numbers down but 8 other PAX (plus 2 shorties that might or might not had a choice) showed up ready to work. So after a short disclaimer we moseyed around back. Since it was cold I decided we do a little extended mosey with some stops for exercises. Unfortunately they were doing HVAC work on the school and we had to dodge several work trucks. So quick change of plans to get out of the traffic had us move to the back of the middle school.

Deconstructed burpee ladder: Jump squats, merkins, and thrusters between 2 light posts.

  • Start with 0, run to other post for 15 of each, then back to 1st post.
  • 5 each, run to other post for 10 of each, run back.
  • 10 each, run to other post for 5 each, run back.
  • 15 each, then sprint to other post and back.

Since we just practiced the pieces, 5 burpees OYO to make sure the PAX could put them together again.

Mosey around to the front of the middle school for pick a card. I had 2 cones with the same 10 cards at each cone but mixed up order. Pretty simple each card had an exercise for the team to do together and then another exercise for the team to do while next guy ran to get new card. PAX broke into 2 teams and it wasn’t meant to be a competition but you know how things go. Cards included various things like running laps, merkins, dips, flutters, etc but the point was to complete as a team. Both teams worked hard and basically finished at the same time.

Over to the school benches: 20 step-ups, 20 dips, 10 derkins then 10 box-jumps or step-ups, 15 dips, 10 derkins. Move down past the benches to the nice long wall. Get in people’s chair and first PAX bear-crawls to the end. Keep going until all PAX have bear-crawled. Next up is walking BTTW with PAX encouraging each other to make it as far as they could. Great encouragement and work by everyone! Finish off with a quick 10 count wall-tar-jai and times up. Back to COT.

I had to keep it kind of brief in the COT b/c several of us needed to leave to support our 2.0s at the Let Me Run 5K. It’s always encouraging to see so many fellow PAX out there running or just cheering on their 2.0s.

At the end no one was cold, even had some PAX taking some layers off. Thanks to Hasselhoff for the opportunity!

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Deck of Burpees

I always appreciate the opportunity to lead a workout.  I’ve also enjoyed #Pantheon each time I’ve been there.  Its a solid AO, with a lot of opportunity/locations to dish out the pain!

I decided with this workout, that I wanted to go simple.  Every time someone brings a deck of cards, I always think it will be easy and inevitably end up completely gassed.

5:15 Disclaimer and off we went…

Warm-up:

Mosey around the parking lot with some dynamic stretching.  Circle up and run through several warm-up exercises.  The usual suspects were there: SSH, Imperial Walkers, SSH, Hill Billy Walkers, SSGH, Merkins, Planks, etc.  You get the drill.

The Thang:

So cards it was – although with a slight twist.  Rather than each suit representing an exercise, the suit and the number/face card provided a matrix that was used to dish out more varied pain…

Each PAX took turns selecting a card from the deck and looking up the exercise on my phone (a bit hard to read).

Key:

[H] Hearts [D] Diamonds [C] Clubs [S] Spades AND # on card = number of reps; J, Q, K = 15 reps

2-5: [any suit]: burpees (56 in total)

6: [H] Merkins; [D] Diamond Merkins; [C] Wide Arm Merkins; [S] Hand Release Merkins

7: [H] Low Slow Squats; [D] Ground Touch Squats; [C] Sumo Squats; [S] Squats

8: [H] Alternating Lunges; [D] Alternating Reverse Lunges; [C] Alternating Jump Lunges; [S] Speed Skater (Apollo Ono)

9: [H] Calf Raise (both legs); [D] Tuck Jumps; [C] Single Leg Calf Raise (L); [S] Single Leg Calf Raise (R)

10: [H] Table Dips; [D] Shoulder Taps; [C] Crab Cakes; [S] PAX choice

J: [H] BCs; [D] Flutter Kicks; [C] Dying Cockroach; [S] V-ups

Q: [H] Heels to Heaven; [D] X’s and O’s; [C] Big Boy Sit-ups; [S] Protractor

K: [H] Scissor Kicks; [D] Weezie Jefferson; [C] Rosalita; [S] Plank Waterfall (each PAX 15 count)

A: [any suit] 2 line Suicides

This took us right up to time for COT.  Count-o-rama, Name-o-rama, Announcement, Prayers/Praises, BOM.

As always thanks for the opportunity and the push!

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the BLIMPS Casino

13 PAX and ideal weather conditions on hand.

Mosey run to front of middle school
Warm up:
SSH (IC 12x)
Imperial Walker (IC 12x)
Windmill (IC 12x)
Moroccan Nightclub (IC 12x)
LSS (IC 12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Run to back side of elementary school
For a portion of this run: Railroad Ties routine: PAX low plank and person at back of line runs/jumps over them. Cycle through like an indian run.

At back of the middle school:
Thang 1: Blackjacks
start w/ 1 Merkin
run to other side do 20 LBC’s
Run back and do 2 Merkins
run to other side do 19 LBC’s
procced until 20 merkins and 1 LBC
The casino closed this blackjack table a bit early (at ten mins) to accommodate other events. Most Pax got to 15 merkins. Recommend doing Elevens (not 21’s) next time.

Run to next pain station (short distance)
Thang 2: BLIMPS (Cones spaced 15-20 yds apart)
Start at cone 1- B for burpee, do 5 of them
Run to cone 1 – L for lunge, do 10 each leg
Run to cone 2 – I for Imperial Walkers, do 15
Run to cone 3 – M for Merkins, do 20
Run to cone 4 – P for Peter Parkers do 25 (modification)
Run to cone 5 – S for Squats, do 30
rinse and repeat until time is called
Run to COT area

Thang 3: plank routine
Sally gets up/down (Moby song)
Start with low plank
High plank on the “up”
Low plank on the “down”
Thiry-one changes during the 3:22 duration of the song.

COT

Announcements: Fast 5k on 10/27; CAH charity event this Saturday 10/20.
Prayers for healing of loved ones and guidance to the healers in charge of their care.

Great words of encouragement shared amongst all PAX. Don’t forget these timely favorites:
“A word of encouragement during a failure is worth more than an hour of praise after success”
“Fall seven times, stand up eight”

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Run, run, run. Do some things. And then run some more. Grass is wet.

The Thang:

 

Mosey up Munn Street to the other side of the school.

A few warm up exercises in the parking lot.

Partner up for accountability and run the LARGE half circle stopping three times to do 10 burpees, 20 merkins, 40 lbcs at each stop.

The complaining..errr…mumblechatter started.

Nice soft grass was found on the lacrosse field along with 2 tires.  Two groups lined up.  One line ran carrying the smaller tire while the other line rolled the tractor tire the length of the field.  The remaining Pax did a series of exercises until their turn.

Complaining.

A nice lil mosey o a wall for some sits and BTTW.

Another run and then 150 calf raises (50 regular/50 toes in/50 toes out)

Lots of complaining.

Ran back to COT for a quick round of Mary.

The End.

My message was short but hopefully is remembered when life happens – there is opportunity in change.  Look for the good side and embrace what that can mean for you.

As always an honor to lead the men of The Fort, esp on the day we honored Dark Visor who passed away yesterday in Alpharetta at a workout.

Until next time….

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The Fort 6 year Anniversary – Making Getting Better a Priority!

September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.

Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!

Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,

Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.

YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded

The Thang:

  • Wegmans for COP
    • Mosey down path out to grass
    • Circle up and some traditional and not so traditional exercise moves.
    • We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
    • Horm Blows
  • Funhouse on Q
    • Mosey to the hill for Jacobs ladder
      • Burpees
      • Squats
      • Some mary to fill time
      • Horn Blows
  • Jwow on Q
    • Mosey to top of hill for partner work
    • step ups/lunge walk up and down hill
    • squat jumps/lunge walk up and down hill
    • Plank hand slap with partner
    • Horn Blow
  • Twister on Q
    • Mosey to tree line
    • Army Crawl to tree /SSHs
    • Sprint to tree/Merkins
    • Army Crawl to Tree/SSHs
    • Sprint to tree/merkins
    • 2 rounds
    • Run Path until Horm
    • Horn Blows
  • FLUX on Q
    • Mosey back to hill
    • 6s – do following 6 times
      • bear crawl up hill
      • diamond merkins
      • bear crawl back down hill
      • Some filler in there of something aweful
      • Horn Blows
  • Assassin On Q
    • Mosey to play grownd
      • Dips
      • Derkins
      • Burpees
      • multiple rounds with running around the playground until…..
      • Horn Blows

The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.

I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???

Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.

I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??

See you in the GLOOM!

Cake Boss

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