Tri-Q at The Fort

It was an honor to travel across the River on this cool Spring gloom with Italian Job and Canseco to join up with 9 of our Fort and Rock Region brothers on the day before Easter. Thank you Bonsai and the rest of our brothers for the opportunity to lead this morning.

As Italian Job, Canseco and YHC discussed this workout the previous week, we decided that it would definitely be split into three equal time periods with each of us focusing on different body groups. Italian Job began with the F3 Disclaimer and welcome to all:

WARMUP

 There was no Warm-Up

THE THANG

Italian Job moved right into working the upper body. This is what was done:

10 Burpees (OYO); 5 Plank Destroyers (Plank, Makhtar D’Diaye, Merkin, Alternating Shoulder Tap, Plank Jack); 20 MNCs (IC); 10 Merkins (IC); 20 Little Baby Arm Circles (IC); 10 Wide Arm Merkins (IC); 20 Overhead Claps (IC); 60 Seconds Arm Circles in Plank; Mosey to Springs or Playground; 20 Irkins; 20 Dips; 20 Derkins; Mosey; 10 Wide-Diamond-Wide (OYO); Mosey; Merkin Ring of Fire (10 rounds).

After he finished, the Q Stick was handed off to YHC for the lower body portion performing each of the following exercises for 50-seconds and resting for 10:

Squat + Calf Raises; Squat Jacks; Mosey; Alternating Hamstring Reaches; Broad Jump w/Back Pedal; Mosey; Left Lateral Lung; Right Lateral Lung; Squat Tap-Outs; Mosey; Left Leg Lunge; Right Leg Lunge; Mosey; Step Ups; Squat & Squat Jumps.

Then YHC passed off the lead to Canseco for some Core & Cardio and an awesome work below in the NMM. This is what he led us in:

YHC planned to use the steep portion of the running path for sets of core exercises with a jailbreak between.  We did 2 to 3 exercises for each set and started at the bottom of the hill.

We did the following with a jailbreak between sets.

All In Cadence:
30 Imperial Walkers; 50 Flutters; Jailbreak

20 Mtn Climbers; 20 Freddy Mercurys; Jailbreak

20 American Hammers; 30 Pretzel Crunches (15 each Side); 10 Makhtar N’Diayes; Jailbreak back to top

20 LBC’s ; 10 Delayed LBC’s; Plank w/6 Inches and Up x2

Mosey to COT where IJ led us in another 10-Burpees for fun

Great work was put in by all PaX in attendance. Thank you again for allowing us to lead.

NMM

Canseco shared his heart this morning. Below is what he discussed:

The sun came through the clouds and shined directly on us during Reborn’s leg workout.  We were at the top of the Walter Elisha Park looking out and for a few moments everyone was quiet.  I had something to share with the PAX and in that moment this capped it off.

I have been reading through the gospels the last couple weeks and wanted to share something that has been stirring in me.  So, as we know its Saturday before Easter and Jesus has been crucified and placed in a tomb.  On this day thousands of years ago there were all kinds of emotions for those who were near to Jesus.

Those near to him who followed and loved him were doubtful, confused, and didn’t know what would happen next.  The Pharisees and scribes still saw Jesus as a threat to their own Kingdom and world and placed guards at the tomb.  I find this interesting as he is dead yet they didn’t believe?

I shared Matthew chapter 21 with the PAX when Jesus curses the fig tree that didn’t have any fruit.  Jesus disciples said how can it wither instantly? Jesus answered, “Truly, I say to you, if you have faith and do not doubt, you will not only do what has been done to the fig tree, but even if you say to this mountain, Be taken up and thrown into the sea, it will happen.” 22 And whatever you ask in prayer, you will receive, if you have faith.”  Jesus was preparing them to believe and have faith during the darkest and most doubtful times to come.

We know what happened next.  We have record and an account of the resurrection.  But we still have to figure out what we are going to do with Jesus?

Is Jesus threatening your Kingdom, life, and world.  Are you keeping him at distance and putting HIM away somewhere so as to hide?

Or, are you believing on His life, death, and resurrection as sufficient for your sins and eternity with HIM.  You can’t hide from the light!!!

My prayer for the PAX was that just as the sun rose before our eyes this morning that the Son of Man would rise in each of our hearts this day, tomorrow, and forever.

ANNOUNCEMENTS

April 3rd F Theme-Be Still.

Summer Lawn Service at the Care Center-Sign up now.

Manion WOD-April 27-See Cobra Kai.

Date Night-April 27-Contact Wegmans.

PRAYERS/PRAISES

Prayers and praises were mentioned and Italian Job

lifted them up.

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3

SlowBurn – Wegman’s Send off to Chimbote

Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.

38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.

The Thang:

Warm Up mosey to lower lot

  • Typical COP stuff 5-7 exercise moves
  • Line up at end of lot for some others
    • High Knees
    • Butt Kickers
    • Karaoke
    • Shuffles
    • sprints

Mosey to far side of Indian Restaurant

DMB from Wegmans Ranch workout

  • Duckwalk – 20 yards
  • Merkins – 10
  • Bearcrawl back – 20 yards
  • 3 rounds

Mosey to Far side of Lowes

From the Wegninator’s Coop workout

  • Partner up
    • #1 = Wall Sit
    • #2 =
      • 10 Broadjump Burpees
      • 10 Powerskips
      • 10 Plankwalks (right and then left)
    • Flap jack
    • 3 rounds

Mosey to opposite side of Lowes

From Wegmans’ Slow Burn workout – The Triple Check

Groups of 3

  1. Al Gore
  2. Plank
  3. Run Lap around parking lot
  • 3 rounds, with each person rotating position

Mosey back to COT

Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.

Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.

Best to you Wegmans and look forward to hearing the lesson’s learned.

Cake Boss

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2

“Is this a typo?”, said Grantan. “A long time coming”, said the new Nantan. “Hey man, you tha Q,” said Bonsai.

Thanks Shady for the chance to VQ. We had 21 PAX at this Block Party. I felt the love and encouragement, made it fun and invigorating. A slight chill on this early 2019 morn also added some vigor.

The first Mosey took us to a lot too close to potential noise ordinance violation, so we audibled to Founders, where the warm-up Windmills, Little Baby Circles, Imperial Walkers, and Hillbilly Walkers ensued. I purposefully passed over the traditional warm-up SSHs, trying to save legs for what came later.

I then introduced a Dora, had two exercises planned for it but one PAX said, “Where’s the third?” So Doras typically involve three exercises I learned, VQ mistake, but then Bonsai chimed in, “Hey man, you tha Q.” So we partnered up and settled in for 100 LBCs and 200 Flutters.

Then a circuitous Mosey route around the bank across the street to the lot below the old Springs complex. Ab work: a Captain Thor 1:4 up to 10 big boys and then Rosalitas in cadence, in Spanish, like they should be shouted.

Then a Bear Crawl up the Hill to the upper lot where we circled up for a word on Accountability. In short, the point: accountability is about more than sharing our brokenness, about more than sharing our struggles, but sharing our dreams and desires and ambitions as we say to one another, “Go for it, brother!”

And then, the beat down. 22 was the operative number, Lunge Jumps and Merkens the mix. It went down like: 20 LJs, 2 Merks; 18 LJs, 4 Merks; 16 LJs, 6 Merks…and so on, down to 2 and 20.

A third and final Mosey then to the COT. Remember QSource. Remember Joe Davis. PAX hopeful for new job opportunities. Sugardaddy’s daughter Caroline going Legally Blonde this week:) Pray for her Elle Woods debut.

LAST WORD: About half way through with us all holding a Chillcut, I shared my one word: Deeper. Going Deeper for me means caring for my soul well this year. But how? I’m gonna pursue better and more beautiful inputs. Yes, I’m talking about reading better literature, listening to better stories, discovering beautiful art and landscapes that inspire me. But better and beautiful abounds when I’m engaged with my 2.0s, and M.

Oh, and this is the mountain if any of you want to “go for it” with me.

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6

The 2018 Fort Clave Boss 5k & Christmas Convergence

0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.

Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.

YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.

0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.

  1. MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
  2. Sharkbait came in at 24:43 7.88/mi
  3. Islander rolled in at 27:10 8.74/mi
  4. Twister with a 31:25 10.08/mi
  5. Smuggler wrapped it up with a solid 34:11 11:00/mi

Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!

0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes

The Thang:

Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs

Line up in 6 lines, each line goes to a cone and each cone has exercise on it

  1. Merkins
    1. Bearcrawl
  2. Leg Lifts
    1. Lunge walk
  3. Wide Arm Merkins
    1. Run
  4. Donkey Kicks
    1. Bearcrawl
  5. Spider-man Merkins
    1. Lunge walk
  6. Sumo Squats
    1. Run

3 rounds of above, 5 reps, then 10 reps, then 15 reps

The mumble chatter was classic and the fellowship as always enjoyable

Handoff to Maximus

Mosey to back of School and line up in 6 lines for Pain Platoon

  1. Santini led squat routine that is always a crowd pleaser
    1. Burpees
  2. Pusher led Lunges
    1. Burpees
  3. Double D led Mc-tar-Ny ??
    1. Burpees
  4. Bubba Gump led SSHs
    1. Burpees
  5. 4 lines – turn to face one another – then Seal Team Sit ups–always a big crowd pleaser

Mosey to front of school for COT:

Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!

  • 93 was the count with 4 FNGs
    • Bo Knows
    • Ferris
    • Gaylord
    • Doubtfire

 

  • We Switzered to gather around and listing to Mr. Clean give a message and challenge to the PAX
    • I’m honored to speak with you today;
      Tomorrow (Christmas night) is the 1 year anniversary of me and the kids finding Cindy (my wife) unconscious. She was immediately put on life support
      Cindy died 3 days later from complications of MS and an addiction to alcohol
      I thought our life was on cruise control. I was being non -purposeful and non intentional. Being a single parent and grieving thru the tragic death of a spouse has been unreal.A few things I have learned from this that I would like to share.

      1. I have a much deeper awareness of emotional health. I have been humbled. Being humble creates avenue for change and growth. My question to you is…are you vulnerable and humble enough to let brothers in to help you?? Are you humble enough to ask for him if you are escaping reality w addictions? Alcohol, porn, etc
      2. I have a more real relationship w Christ.At a time when I doubted Christ care for me and my children and his desire to help our family Christ stepped in and answered a very exact prayer request. If you have doubts about Christ, speak to me please. I would love to share with you what He alone has done.
      3. I am thankful for the suffering. It has brought our family closer together. Even though I and the kids are miss Cindy everyday, we have so much to be thankful. I am thankful for the life that we had w Cindy. I am thankful that she is suffering no more. I am thankful that Cindy is made as new. Most importantly, am thankful for the birth of Christ. He gives us HOPE for a better day.
    • My Challenge to you is Love Deeper and Speak Sweeter. — too often people speak disrespectfully of their spouses and children and parents. Words matter and we all need to choose them wisely. We need to hold each other accountable and “get our heads out of our asses” as you never know when that person will be taken from you.

YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.

If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX

********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************

It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.

It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.

MAXIMUS is the new NANTAN of The Fort!

I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.

  • Weasel Shaker = Funhouse
  • 1stFQ = Royale
  • 2ndFQ = Wegmans
  • 3rdFQ = Gecko

I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.

Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!

BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.

Cake Boss

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95

Suffering in Silence

18 assembled this morning for some bells (6) and #Beyond (12). YHC decided to change things up slightly. We did the Name-a-Rama first. Read on to see why.

NMM

You’ll also note that I’m posting the Naked Man Moleskin before the workout. Sometimes the message is more important than the workout. Today was one of those days. #Beyond is designed to take you out of your comfort zone and push buttons we would rather leave untouched. Today’s discussion was on depression.

Some facts:

  • There are 123 suicides in America every day
  • The highest suicide rate is adult males between the ages of 40 and 54
  • White males accounted for 7 out of every 10 suicides in 2016

These sobering statistics spoke to me because our PAX fit right in the sweet spot of these ranges. The average age this morning was 44 – right in the thick of these numbers. Depression effects men in different ways. This group is sandwiched in between the traditional silent, strong fathers who went to work and provided for their families and the more progressive, open generations of their sons who share parenting duties and aren’t always the breadwinners of the household. Many men never mastered either of these roles and now feel lost. We’ve married capable women who take care of everything from the children to the social agenda, leaving men to feel a void of purpose. Around this age, men look around at their neighbors and ask, “why am I not as successful as my neighbor?” Outside of our homes, we are lonely. We’ve lost track of our college buddies and only connect with our co-workers on a water cooler level. We feel like we haven’t accomplished enough. For all intents and purposes, men in their mid-40s often feel neutered – unable to provide the ways their dads did and unwilling or unprepared to be Mr. Mom to their older children. To make matters worse, a job loss or divorce often leads these men into a downward spiral of addiction and despair. Chances are, you’ve felt this way or know someone who does. It becomes our responsibility to reach out to these men and invite them into a brotherhood of love. Medical professionals recommend a few steps to battle depression. I added number 5:

  1. Seek social support
  2. Support your health (get enough sleep, control stress, and go outside)
  3. Exercise
  4. Eat Healthy
  5. Give your concerns to God

All of these are incorporated into what we do each morning at F3. Social support comes in the form of other men who are battling or have battled this demon themselves. To me, its finding blades and stones to sharpen each other. It’s the second F – Fellowship. Doctors recommend finding outlets to blow off steam, exercising and getting outside. How else better than exercising outside in the elements pushing past pain with your brothers in the Gloom? This is the first F – Fitness. Finally, acknowledging that there is a higher being that loves you and wants what is best for you. Rather than telling God how big your problems are, tell your problem how big your God is. This is the third F – Faith.

I realized that the reason F3 is growing is because it is the answer to the question we never knew we had. It is the antidote to society’s poison of depression. We all struggle, from project managers to pastors. We all battle life. Why not surround yourself with guys who can build the 3 Fs right beside you? Ecclesiastes 4:9-12 says it best: “Two are better than one because they have good return for their labor. If either of them falls down, the other can help them up. But pity anyone who falls and has no other to help them up. Also if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.”

Interpret those three strands however you wish. I like to think of them as me, God, and my brothers. That dream team can win any fight. Grab your shield and suit up, we’ve got a battle to wage.

The Thang

  • Mosey to the front of the church
  • Hold the Plank for the duration of Disturbed “Sound of Silence”
    • Listen to the lyrics. Acknowledge that many men battle depression in silence. We weren’t made to fight alone.

Mosey to the upper parking lot

  • 1 Minute of Squats
  • 40 SSHs (IC)
  • 10 Prison Cell Pushups
  • 40 Imperial Walkers (IC)

Mosey to the front of the church

  • 1 Minute of LBCs
  • 1 Minute of Flutters
  • 1 Minute of Rosalitas
  • 1 Minute of Freddie Mercuries

Mosey to the side lot

  • 1 Minute of Mountain Climbers
  • 1 Minute of Alternating Shoulder Taps
  • 1 Minute of Ski Abs
  • 10 Burpees

Mosey to the upper parking lot

  • 40 Overhead Claps (IC)
  • 35 MNCs (IC)
  • 40 Little Baby Arm Circles (IC)
  • 45 Overhead Press (IC)

Mosey to the front of the church

  • 1 Minute of Box Jumps
  • 1 Minute of Irkins
  • 1 Minute Dips
  • 1 Minute of Merkins

Mosey back to COT

  • Butterfly Stretch
  • Left Leg out Stretch
  • Right Leg out Stretch
  • 10 LBCs (IC)
  • 10 Pretzel Crunch Left (IC)
  • 10 Pretzel Crunch Right (IC)
  • 10 Pretzel Stick Crunch Left (IC)
  • 10 Pretzel Stick Crunch Right (IC)

-Italian Job

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16

BEYOND the JOY

I’m sitting down to write this BB and literally can’t do what I challenged the PAX with at this morning’s BEYOND workout. Eliminate the distractions. Oh, what’s this text say, how about this tweet mention (can’t miss that), work email really needs my immediate response, man those kids left their cereal bowls on the counter, what time are we leaving today, etc, etc, etc. At times it can be funny but others, it can be really frustrating. I allow myself to continuously chase progress and other tasks rather than finding joy in where I am. It then leads to what you’ll read about later…burnout.

So there you have it, this BEYOND post will be focused on a struggle many of us face and that is running from joy, not finding joy where we are or honestly, not being a joy to spend time with. That latter one has been my challenge over these last several years because of those first two.

On to it. Car after car after car rolled into the Hive parking lot and you know the feeling, the feeling of way more cars than you were expecting. It doesn’t happen often but when it does, it gives you that kick in the pants, that extra motivation, that reminder of why you put your feet on the floor in the 4 o’clock hour. That’s what I was blessed to experience this beautiful morning as 33 other men, men that have pushed me over the years, men I’ve looked up to over the years, men who are about to bust it right along side me as we embark on something that typically looks better on paper. But that’s the idea, to push ourselves BEYOND our sense of normalcy both physically and mentally.

Funhouse escorted a group of 5 PAX for his killer initiative of RYAOA (T-claps on keeping that going) and the rest of us, 29 to be exact, circled up. After a quick explanation of BEYOND for the rookies and the search for any FNG’s, we discussed the plan with the weight, either Kettle Bell or Ruck…your choice. What I just realized, and to which nobody held be accountable, was that I forgot the all-important disclaimer. Men, never do that again. DO NOT START A WORKOUT WITHOUT A DISCLAIMER. You don’t have to be an attorney but verbalize the basics.

Starting on the curb nearest the tennis courts, run to the other side of the parking lot at 50% then 25% back. 10 Squats, 5 Burpee Broad Jumps then run to the other side at 75% then 25% back. 15 Diamond Merkins, 5 Burpee Broad Jumps then 100% to the other side followed by 100% back.

Switzer up for the first part of the discussion. I read the following definition: “Feeling of great pleasure & happiness.” After a few likely words were tossed out when I asked what word that defines, we got to the word of the day, JOY. I’m sure guys were wondering why in the world we’re talking about joy at an F3 workout, what kind of soft, starbucky-hands nonsense is this? That exact reason is the reason we’re discussing this word. It’s a word and feeling we don’t allow ourselves to enjoy often enough. There are people I enjoy being around and things I like doing but do I truly find joy in those situations? Said differently, do I enjoy being around those people or being in those moments and perhaps more importantly, do people find joy in being around me? Over these last few years, I’ve been operating like a hard-ass, focusing on task completion and moving from one thing to another. I can tell you, I’ve not been a joy to be around. While I was in it, I didn’t even realize it. How did I get here? Really, how do I get out of it?

That said, we split up into 4 groups, 1 for each corner of the large parking lot. In each corner, we did 10 Man Makers with your weight of choice. What varies is your mode of transportation between the corners.

  1. Lunge walks with the weight overhead.
  2. Bear crawl and transport the weight by any means necessary.
  3. Reverse lunge walks with weight overhead or held out front. (This was definitely better on paper as many of us had to modify to a bear hugging of the weight.)
  4. 4 Kettle Bell swings or Ruck swings followed by 4 walking steps.

After 3 of these 4, time got away from me and I had to audible and bring the group back to the center of the lot. As mentioned before, us task-completers run from one half-baked focus to another and we rob ourselves of contentment and joy in the moment. After weeks, months or years of doing this, we inevitably get burned out. Very rarely does something positive come after this stage. However, here in the gloom of our Hive AO here, burn out means something different. I was hoping to have 15mins left at this point but as it was, we had 6 and only got part of the way (you see, I tried to fill the schedule with too much and didn’t complete what I intended). See the irony?

  1. 21 Curls in cadence (3ct down, 1 up)
  2. 21 Flutter Presses in cadence
  3. 21 LBC in cadence
  4. 15 Overhead presses in cadence (b/c I didn’t have what it took to get to 21)

Closeout: We have a hard time refocusing once something bad happens or if it’s not bad, just something that temporarily knocks us off our trajectory. Oddly enough, our kids do a better job of getting back on track than we do. If something negative happens to you during the course of the day, how quickly are you able to course-correct? Are you able to move on from a less-than-positive comment made about you and not let it affect the rest of your day? Watch your kids and take note. Watch them get in a disagreement with a sibling, maybe pout, then start playing or hanging out with them 1-2hrs later. Could you imagine what it’d be like if we dusted ourselves off and went back at it? There’s joy in overcoming.

Listening to a podcast yesterday where Rob O’Neill was being interviewed, he briefly touched on this by saying something that hit me like a 50lb Kettle Bell across the bridge of the nose. A little background, Mr. O’Neill is the Operator on Seal Team 6 who fired the shot that killed the most wanted terrorist of all time, OBL. I’ve been fascinated by our military and specifically, SF, for years and imagine how quickly they need to pivot on a decision and adjust to chart a new course. His comment was this when discussing attitudes, “Are you having a bad day or did you have a bad moment that you’re milking into a bad day.” Don’t shake that off, marinate on that for a while and it might just change how you respond in that next bad moment.

Tesh, I appreciate your willingness to let me run BEYOND at the Hive.

Men of F3, I’m humbled by your company this morning and every morning you allow me to state my hospital name, age and F3 name.

No man left behind but leave no man where you found him.

Maximus

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10

Honoring Special Agent Forrest Leamon at HoneyBadger – 8/13/18

24 #HIM joined YHC (25 total) to honor Special Agent Forrest Leamon at the 8-13-18 edition of HoneyBadger.

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Warmup:

  • Mosey around the parking lot 1 lap
  • 50 Side straddle hops
  • 21 double count windmills
  • Downward dog to honey mooner x3
  • Small arm circles
  • Big arm cirles
  • Reverse small arm circles
  • Reverse big arm circles

Mosey to the pull up bars.

The “Forrest” WOD:

3 rounds for time:

  • 20 L Pull-ups
  • 30 toes to bar
  • 40 burpees
  • 800M run

COT

Announcements:

  • Weekend events honoring #HIMs CSPAN & Rooney
  • #218in18
  • SiteQ Meeting this Wednesday

Prayers:

  • Parents
  • Kids back to school

– Ginsu

 

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1

Block Party/Colosseum Colombia Team Send off!

28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8

61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!

The Thang:

  • Ruckers when their separate way with Cobra Kai at the helm
  • Runners went looking for golf balls at FMGC with Pusher at the point
  • The rest of us followed YHC for a boot-camp with 40 or so of our brothers
    • Mosey down path, across the field out towards 160 for COP
      • All exercises were to 11 count for the 11 heading to Colombia
      • Plank
      • SSHs
      • Squat
      • Merkins
      • MOracan Night Clubs
      • Sumo Squat
      • Wide Arm Merkins
      • LBCs
      • Peter Parkers
      • Rosalitas
      • Imperial Walkers
    • Mosey to playground
      • Ladder work
      • Do exercise with designated reps, take a lap, add next exercise, take a lap…..
      • # of REPS Exercise COLOMBIA PAX MEMBER TOTAL REPS
        1 Merkin Bonsai 11
        2 LBC Bubba 20
        3 Squat Cake Boss 27
        Here from PAX on their WHY
        4 Burpee Crawdaddy 32
        5 Inch Worm Merkins Elvis 35
        6 Sumo Squat Fire Marshal Bill 36
        Here from PAX on their WHY
        7 Bombjacks Flat Tire 35
        8 Overhead Clap Italian Job 32
        9 Leg Raises Mr Bill 27
        Here from PAX on their WHY
        10 Lunge Hops Sir Topham Hat 20
        11 Donkey Kicks Trucker 11
    • Right up against time we finished
  • COT
    • We had 3 FNGs, Love Handles, Arrowhead and Homer
    • CSPAN prayed us out  an prayed over the whole team

YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.

Peace Men

Cake Boss out!

 

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Kicking Off ’18 Nantan Summer Tour at Block Party

On an unseasonably cool June morning, 41 #HIMs met to get an attitude adjustment and start the day out right.

Mosey to the big parking lot on 160.

WARMUP:

  • 20 4-count side straddle hops
  • Five Burpees OYO
  • 10 4-count Windmills
  • Five Burpees OYO
  • 20 Low slow squats
  • Five Burpees OYO
  • 15 4-count Merkens
  • Five Burpees OYO
  • 20 Mountain climbers
  • Five Burpees OYO
  • 20 Moroccan night clubs
  • Five Burpees OYO

The THANG

Four corners in the big parking lot. Count off into groups of 4s and rotate through the stations.

  • Corner 1: Mosey to the bottom of the hill (160) and sprint back to the top, rinse and repeat. LBCs when done.
  • Corner 2: 30 Hand release Merkens. LBCs when done.
  • Corner 3:  40 Monkey Humpers. LBCs when done.
  • Corner 4: 20 Burpees. LBCs when done.
  • Rinse & Repeat

Mosey to the wall for 20 4-count wall mountain climbers.

Mosey back to COT….NOT DONE YET!

Captain Thors in cadence to 8 x 32.

COT

1 Corinthians 9:24 reads “Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win!” Give everything you do your best effort. Sometimes, however, this requires an attitude adjustment. Be grateful for how God has blessed you and honor HIM by giving it your all. After all, the only difference between a chAmp and a chUmp is YOU!

Announcements: Hog & Coyote, Nantan Summer Tour, #218in18, Read your newsletter

Thanks for the opportunity, Shady!

– Ginsu

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The Fort/The Rock Mini Convergence at Block Party

Nice warm morning at Block Party with 4 of our RH brothers coming up stream to get a Taste of the Fort. 10 total PAX for a morning beatdown from YHC.

The Thang Mosey up to the hill to the parking lot. Lap around the lot with High knees, toy soldiers, but kicks and Karoake. Back down the hill to the starting lot for some COP of:

15 x SSH
10 X windmills
10 x Imperial Walkers
10 x Moraccan Night Clubs

Drill Bit workout. Lap around the Park with the following at each Drillbit:
10 Merkins
20 Dry Docks
30 Squats
40 LBC’s
50 SSH

At the last drillbit we did Diamond Merkins and Sumo Squats

Mosey over to the Stairway to Heaven.
Partner carries from lightpole to lightpole. Switching partners at each light (6 lights total) while switching each person does 3 burpees.

At the top we stop. Partner 1 runs down the stairway while partner 2 does exercise and then switch.
exercise 1 – Flutter kicks
exercise 2 – Monkey Humpers
exercise 3 – Bombjacks

Mosey to the bottom – 5 Burpees then COT

Thanks to our brothers Italian Job, Reborn, SlowPitch and Ponytail for making their up from the Rock. Now Don’t be Strangers

Shanks out

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