Tag: Homebrew

You don’t have Control

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Friday mornings are my favorite.  Back at the place this whole F3 thang all began for me.  The men started gathering, and by 5:14 it was a large group…but no one that wanted to ruck…so NASA got to join the bootcampers.  I’m sure he was ready for his Q, but lots of guys were probably holding back for the Capital Ruck Tour on Saturday night.  20 PAX with me, so a quick disclaimer and we’re off.

A little dynamic warmup on our run with high knees, butt kickers, side shuffle.  Made our way to the back parking of  the old River Bleu.

COP: 15 IWs – 25 MNCs – 25 SSHs – 10 LS Squats – 10 Merkins – some yoga stuff – 15 planks jacks – 10 Parker Peters

Mosey over to the Fountain to put in some work

3 rounds of following:

10 Step Ups each leg

20 Durkins

30 Dips

quick 10 count time to mosey.

Move to the red balls for Burpicides

Shared a quick word around Control. See Moleskin.

run to each ball – 3 burpees – run back all the way down to the other side

Read to write, hard to do. After a FEW 10 counts time to mosey again.

Made our way closer to the COT, stopped at a nice patch of grass.

I saw someone had pulled out the Jack Webbs this week, it had been too long…

Jack Webbs to 10

Back to COT:

Ab Lab with American Hammers – Freddie Mercuries – LBCs

Announcements – Praises – Prayers

Moleskin:

I had something to share planed for the PAX.  But on the way to the workout I was listening to the radio.  Not something I normally do. A song came on by Logic.  It’s posted here.  Popular song about depression and suicide.  My nephew had previously shown me the video. That morning it almost brought me to tears.  I modified my message about control.  The trials of life and heartache of loss or depression show us many ways that we are not in control.  That even when things are good we can feel like there are bad.  Give that control to God and ask him for guidance.

Too many kids I’ve been hearing about locally that have lost that control and found no other way out than suicide.  We should be those men making a difference in kids lives so they know there is another way.  Start with your own kids.  Talk to them about life, and pain and failure.  Let them know that everything’s not perfect like social media makes it out to be.  Tell them about your failures and how you overcame them.  Just talk…

An honor to lead,

Royale

 

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Here comes the train – The Poopdeck 10/19/2017

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10 Pax woke up and braved the “frozen tundra” (insert NFL voice) of the Poopdeck today. A disclaimer was given and we were off.

Took a longer mosey in front and around the back of the Bowl N’ Bounce shopping center then across the street to the ‘more well lit’ or ‘better lit’ (I dunno ask Jeti) parking lot for COP:

  • SSH x25
  • Imperial Walkers x10
  • WindMills x10
  • MC x20
  • Merkins x10
  • LBCs x20
  • Peter Parkers x10

Now the Pax were warm and ready to partake in  The Thang:

I had cones setup about 75 yards apart. The pax partnered up and would perform two exercises in reps of 10/14/18 with a travel to opposite cone and back in between. The exercises and travel were:

  • Round 1:
    • Merkins & Squat Knee Tucks
    • Railroad Tracks w Partner (partner planks while you jump over partner then plank and so on until you reach cone)
  • Round 2:
    • CDDs & BombJacks
    • Barrel Roll (similar to Railroad tracks however when jumping you place your hands on your partners back and use them as leverage for the jump. This forces the planking partner to engage their core and shoulders)
  • Round 3 (only had time to do 14 and 18 reps):
    • Monkey Humpers & Crunchy Frogs
    • Cover and Move (Ask CSPAN, learned it from him)

With that completed we lined up for an Indian Run back to COT. We got there with 2 minutes to spare so we completed the time with The Protractor.

Thanks to all the Pax for the push. Great group of men today woke up and got after it.

We had a very special COT today. Many Pax discussed the difficulties in their lives and requested prayers. I ask the we continue to be the men we have been called to be and seek the wisdom to provide guidance to those in need. We all have a cross to bear but we don’t have to carry it alone.  

Until next time, back to the hunt…

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Poopdeck got TireD

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Great attendance for my VQ, 14 PAX decided to show up and play with some toys.

Quick disclaimer and welcomed one FNG. Discussed about control and the power to influence or direct certain behaviors, especially our kids behaviors while they are growing up.

We started the warm up with a run around the parking lot, circled up and started with the following in cadence:

20 Moroccan Night Clubs

20 Low Slow squats

10 Windmills

10 Merkins

Then we moseyed down to the boat parking lot for a 4 station/corner setup with two big tires in the middle forming an X in between stations. Quick explanation of “benefits” and we split into four groups and one group went to each corner:

  • First  Corner:

10 Sledgehammer swings (choose between 8, 10 or 12 lbs sledgehammer)

15 big boy sit ups

20 American hammers

  • Second Corner:

10 lunges

15 squat jumps

20 monkey humpers

  • Third Corner:

10 Sand Bag Toss (choose between 40 or 60 lbs sandbag)

15 shoulder press

20 side straddle hops

  • Fourth Corner:

10 diamond merkins

15 regular merkins

20 count battle rope wave

After finishing exercises on each corner we bear crawled to the big tires, flip them 3-4 times (choose between 280 or 350 lbs tires) and then duck walked to the next corner; every time we finished a corner we repeated the bear crawl, tire flip and duck walk to move on to the following one.

Rinsed and repeated 3 times each corner for a speedy workout.

With 40 minutes into the workout we moseyed back to COT and finished strong with slow merkins: 5 diamond merkins, 10 regular merkins and 15 wide arm merkins.

Namearama and welcomed FNG “buckshot”

Announcements:

Ragnar Race

Community Cafe Race in Tega Cay

Fast 5 Race

Joe Davis Memorial Run

Prayers and Requests:

Family, kids, ragnar racers

We wrapped it up with a prayer we do with my kids were we thank God for our family, life, health, love, happiness, work and the necessary resources and provisions we receive every day to keep going on with our lives; we also ask that every kid in the world has access to a decent meal every day.

It was a great way to start a super busy day!!

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Poopdeck Block Party

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6 pax showed up for my VQ, no FNGs so a brief disclaimer was given, followed by a mosey around the parking lot.

COP:

Moroccan Night Clubs x 20

Imperial Walkers x 15

Windmills x 15

Merkins x 15

Mountain Climbers x 15

Downward dog/honeymooners

Inverted Mountain Climbers x 15 (fan favorite, thanks Jedi)

The Thang:

Before the main event we moseyed to the store front for some side shuffles and squats.  Pax side shuffled to next column squat, 180 turn, squat, rinse repeat to end.

Pax paired up for block BOMBS and blockless BLIMP (Hindenbergs?).  First pax performed exercise while second ran length of parking lot and back, setting the pace, until team reached 50 for each.

B – Blockies/run

O – Overhead press/run

M – Merkins/Cusack with CB instead of run

B – Big boy situps/run

S – Squats/run

B – Burpees (audibled and skipped this one)

L – Lunges/run

I – Imperial walkers/run

M – Monkey humpers/run

P – Plank jacks/run

Got x 20 curls in before we moseyed back for a quick balls to the wall.

COT:

Announcements – Invergence/convergence (YHC conveniently had wedding in Indiana to attend)

Prayers – Careers, wives, 2.0s, soon to be 2.0s, leadership

Thanks Wild Thing for the opportunity and Royale for the tips.

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5 Year Anniversary Convergence BB

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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

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Maiden Voyage on the Poopdeck

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We had 15 PAX gathered in the gloom for my VQ posting at Poopdeck, including 1 FNG EH’d by YHC.

Disclaimer was fully disclaimed, then we were off.

Warm-a-Rama

  • Short jog then circle up
  • Windmills
  • MNCs
  • Imperial Walkers
  • Low Slow Squats
  • Plank, Honeymooner, Downward Dog

The Thang

Moseyed over to the parking lot by the boat ramp for Ponzi Cones. So called because the reps form a pyramid, and they hopefully leave you spent. 4 cones set up around boat ramp parking lot (1/4 mile loop), 1 in each corner. PAX do the exercise for the round at each corner (4 sets), running/jogging between corners and plank till 6.

10 Burpees

20 LBCs

30 SSH

30 Plank Jacks

20 Freddy Mercuries

10 Merkins

For example, Round 1: run to 1st cone and do 10 burpees, run to 2nd cone and do 10 burpees, run to 3rd cone do 10 burpees, run to 4th cone do 10 burpees. Plank until 6 comes in. So you actually get 4X each exercise.

I shared some quick thoughts on a difficult period of leadership I had gone through recently. Looking back, it was a lot of prayer and my awesome family that got me through it. Sometimes I just need to be reminded that being a leader does not mean going it alone. Then we moseyed up to the wall for triple check.

Triple Check

PAX split into teams of 3. We had 15 so the math was perfect. Each round there are 3 exercises (1 for each PAX on the team). P1 and P2 hold their exercise until P3 returns from a lap. Everyone switches when P3 returns, cycling through until everyone does all three.

P1. Wall Sits

P2. Plank

P3. Run a lap around the parking lot

Meant to do 2 more rounds with variations on this, but we ran out of time. Circle up for COT.

COT

FNG was named Cherrio – originally from England.

Prayers for families, hurricane recovery, and work.

 

I had a great time planning out the workout and leading for the morning. Thanks to the 14 who came out for my maiden voyage as skipper of the Poopdeck. And a big thank you to Wild Thing for the opportunity to lead.

 

-Homebrew

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Brickhouse VQ @Poopdeck

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Less rainy than what they called for.

Disclaimer

Off for a mosey

warmups

4 corners:

Corner 1: Brick webbs

Corner 2: Crab humpers

Corner 3: Cinder block burpee

Corner 4: Monkey humpers

Mosey to the wall

Balls to the wall w/2 burpees each

COT: Marriage maint, prayer etc

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Crawlin’ at the Deep

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It was a beautiful Saturday morning at the Deep, cool with no humidity in sight (finally).  Since this was my first opportunity to Q I showed up early to scope the lay of the land and prep for the beatdown that was to follow, I wanted to make an impression after all.  The minutes leading up to the workout were suspenseful for me with most of the 9 PAX that posted rolling in at about 6:28.

@ 6:30 sharp we were all ready to begin.  No FNG’s in sight so I gave a quick disclaimer and we immediately circled up in the parking lot for some warm up exercises:

15 Windmills IC
15 Cherry Pickers IC
15 Moroccan Nightclubs IC
15 SSH IC
15 PJ’s IC
15 Alternating Shoulder Taps (Plank position) IC
15 Low Slow Squats IC

We then moseyed the long way around the parking lot with a few toy soldiers along the way until stopping at the top of a grassy hill for the first routine.  This consisted of running down to the bottom of the hill and backwards back up to the top where 5 CDD’s  awaited us before repeating 5x and adding 5 CDD’s each time.

Back to mosey across the street to the elementary school playground where the next routine awaited which consisted of 5 dips & 2 pull-ups and a lap around the perimeter of the playground.  Repeat 5x adding 5 dips & 2 pull-ups each time.  Grand total about a half mile of running, 30 pull-ups, and 75 dips.

Short mosey from the playground to the track & field where we spent the rest of our time.

First up was a little baseball, F3 style, as we attempted to hit for “The Cycle”.  I found this little gem on the Exicon, which I must admit, seemed a lot easier on paper.  After a little grumbling and a lot of crawling we all finished the exercise.  The Cycle consisted of bear crawling to 1st base (about 75ft to each base in our version), performing 3 burpees, and crawl-bear back to home (backwards bear crawl).  Then another bear crawl from home to 2nd base (rounding 1st), 6 burpees, and crawl bear back to home.  From home to 3rd base with another bear crawl, 9 burpees, and crawl bear back to home.  Finally, the last bear crawl all the way around the bases where 12 more burpees awaited…

…We called and audible and nixed the crawl bear back around the bases to the relief of all.

The last routine was another goodie I found on the Exicon named after Del Brown.  This consisted of performing 10 merkins, 25 yd. crab crawl, 10 diamond merkins, 25 yd. crab crawl back, and 10 more merkins.

Mosey back to the parking lot with a couple of minutes to spare.  I called on some PAX for ab exercises and we filled the last couple of minutes with Boxcutters and Hello Dolly’s before recovering to CoT.

Thanks Royale for the opportunity to lead, it was an honor and I’m already thinking about the next one.  All the PAX worked hard today and a few of us met up for Coffeteria after at the local Dunkin’ Donuts for a little 2nd F.

-Flux

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4 Corners at the Poopdeck

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We had 13 guys roll up and get ready to go at the Poopdeck. Had a new FNG who heard a few of the PAX at the new Dunkin Donuts on Gold Hill road talking and decided to look up F3! So he joined us this morning! I knew Davinci and Witch Hunt were pre-running on the bridge so they were going to be late.  Long disclaimer for the new guy.  And then we took off.

Dynamic warmup jog around the parking lot

COP

25 SSHs – 10 Windmills – 15 IWs – 10 Merkins – 15 Mountain Climbers – 10 WA Merkins

Moseyed over to the marina parking for four corners

Count of into 4 groups

Each round will start at a corner.  Complete the 2 exercises then run to next corner. (This parking lot is BIG) There are three rounds of this…

Group 1 with Paver stones

Lap 1 30 curls 20 Overhead presses

Lap 2 30 curls 20 tricep extensions

Lap 3 30 curls 30 bent rows

Group 2

Lap 1 20 Ranger Merkins 10 Lunges

Lap 2 20 Ranger Merkins 20 calf raises

Lap 3  20 Ranger Merkins 10 Jump Lunges

Group 3

Lap 1 5 burpees 10 squats

Lap 2 5 burpees 20 mountain climbers

Lap 3 5 burpees 10 Parker Peters

Group 4

Lap 1 40 SSHs 20 LBCs

Lap 2 40 SSHs 20 Flutter Kicks

Lap 3 40 SSHs 20 Freddie Mercuries

Quick little piece I shared on Discipline.  Don’t give in to the voice in your head saying the little things are OK.

Mosey back to Bowl-n-Bounce for some wall sits.

People’s Chair while we go down the lines.  2 burpees each PAX

BTTW 3 10 counts

People’s Chair  5 merkins each PAX

BTTW again

Last mosey around the parking lot to COT

COT – count – went through the 5 principles of an F3 workout for the FNG

Eric our FNG works for the patent office and cringed when the name Copyright came up…so there you have it!

Announcements -praises and prayers.

The PAX worked hard today!

An honor to Lead.

Royale

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Keep calm and no running

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So long story short… I haven’t been posting much this year, the last 5 times I posted I had Q for first 3 and Kenyan Q’d last 2 in a row.  Kenyan is training for a marathon.  After last week I vowed to have a NO-RUN Q  to be funny but it was harder than I thought.  In all seriousness, what I love about F3 is the constant variation which is truly the best workout for your body.  Cheers to Kenyan for pushing me to do what I need to do, not what I want.  As always also for being a good sport!

So the warm ups start right where we gathered of course.  SSH, Abe Vigoda, plank stretches, merkins and Moroccan NC.

Well I need a curb for the next trick and wouldn’t you know its all the way across the lot!  So naturally we did karaoke across so as not to run.  We start out with 10 curb dips, crab walk down the curb to an undetermined distance.  Repeat dips and shuffle back to start, repeat dips.  Next we did up downs with hands on curbs then feet.  To wrap up the curb we do 5 merkins with one hand/foot on curb and continue down curb in bearwalk.  10 more and return curb length opposite hand.  side shuffle to the wall for BTTW plus each pax bearcrawls one at a time to the end of the line and gets back on the wall.  Resting LBC’s then back on the wall plus CDD for added wall time.  Stroll back to front of shopping center for bearcrawl/lunges length of the center.  Lt Dan back the length.  Round up for Bearcrawl RIng of Fire and ab lab.  Special thanks to the PAX for sticking out my lunacy! For some reason, cant tag Dr Evil

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