Bonsai and his terrible ideas brought together round 2 of The Fort’s Puketoberfest as 7 men joined Jedi & YHC (welcome FNG Hit n’ Run) this past Saturday. The bar was set, the chatter was chatted and as the sun rose this beautiful morning, Jedi stood in the middle of the PAX for a moment to disclaim the disclaimer.
So…we mosey’d down the path with some knees-to-chest, heels-to-butt and toy soldiers. One more short mosey then forward moving hillbilly squat walkers (these are straight-up awkward) to the red-light sign.
Quick shoulder warm-up with Moroccan Night Clubs and some other stuff.
Enough of that, let’s get this going:
5 cones spaced 10yds apart. PAX do 5 burpees or some variation thereof, crawl/move to the next cone, 5 more of those burpees, crawl/move, etc to the end. After the burpees at the 5th cone, immediately do an about face and run the full 5-tier suicide using the cones that just marked your burpees. Finish with a Mary exercise while waiting on the 6. Us slow folks (Maximus writing) thankfully only got through 3 of the planned 6 rounds.
Jack Webb’s consisting of the typical offenders: 1 Merkin : 4 Overhead Claps up to 10:40
8ct Burpees for a few
Partner up at the playground:
P1: Pull ups while P2 runs to the path near the base of the hill.
Flapjack and repeat
P1: Tuck Jumps while P2 runs to the base of the hill.
Flapjack and repeat
Lt Dans consisting of the typical offenders: 1 Squat : 4 Jumping Lunges up to 6:24.
A few more 8ct burpees.
Line up in 1 line, arms width apart and drop to your 6, facing West for a full 51 (in a 4ct cadence so that is 102 total) American Hammers (Personal favorite)
Mosey to the base of the hill to run the to the top and jog back down…4 times.
Take a breather for a quick chat then 1 more time up for good measure.
COT
Announcements: Paradise reading center opportunity, F3 Christmas Party
Prayers: Marriages, FNGs.
No man left behind and leave no man where you found him.
On a Monday following the Ragnar, most PAX in the Fort/Lake Wylie seemed to find their Fartsacks more than their local AOs. Just 3 PAX total seemed it a wise idea to find themselves at Quagmire for an awkward and uncomfortable BC.
In “honor” of Columbus Day and Indigenous Peoples Day, the plan was to perform a series of awkward and uncomfortable partner exercises but because there were just 3 of us, that weinke went right out the window!
Now it became a little more awkward for me as I had to resort to my backup plan on the fly.
The “group” took a short mosey to the back of Home Depot’s parking lot for a short warm-up. After a few windmills, Moroccan night clubs, and walkers of the Imperial and Hillbilly variety, we moseyed on over to the front of Target.
With the wildly popular red balls, we did 4 rounds of Route 66:
Merkins, Squats, LBCs, and CDDs stopping at 11 different stations, adding one rep at each step.
After the fourth round was completed it was another short run over to the stairs adjacent to the fountain where the PAX took on a little of the awkward partner work.
In a rotating partner fashion, one PAX started on the top balcony performing Merkins while the other two performed Stair Barrows then on partner stayed at the top and did Merkins while the other two ran down the stairs to perform Stair Barrows again; rotating until all PAX had performed both the Stair Barrows and Merkins at the top. After all PAX had performed the Merkins, the exercises changed to Deep Squat Rows using the railings-then calf raises and then Carolina Dry Docks. If you think this sounds awkward and confusing, you should have been there….terrible.
We finished at the fountain with two rounds of Dips and Step-ups: 25 reps each.
COT was a little more personal than usual as the three of us were able to speak a little more directly and with more detail about the things going on in our lives. Some following up on things that had been mentioned in COTs of past.
7 Sons of Encouragement braved Tropical Storm Michael today. We mostly took refuge for safety reasons under the awning as we moseyed to the front of Springfield Elementary. A forewarning was given in the beginning at the parking lot that we would be moving the entire 45 minutes as well as the basic F3 disclosure.
We started with a warm-up run including high knees, butt-kickers, side shuffles, and toy soldiers. The paced picked up as we got closer to the awning.
Some additional warm-up highlights: everyone seemed to be breathing pretty heavily after warm-up, which included side lunges, squats, crucifix, full-body crab reach, SSHs, shoulder stretches, large arm circles, shoulder shrugs, backwards lunges, and, of course, merkins. I probably forgot a few more.
The Thang:
We broke up into 2 groups with a PAX in the middle. Each group did the same exercise from the middle of the front of the school to the end of the awning and back (at least once) while the PAX, I mean monkey, in the middle did full dips on an Equalizer set of bars until exhaustion and then KB swings until everyone was done with their exercises. As we waited on whoever was the six, we stayed in 6 inches plank. Each person rotated in as we immediately, and I mean immediately, started the next workout exercise(s). We did at least 14 rounds of exercises before we switched the monkey in the middle exercise and did almost another 14 rounds. The second go-round included an agility exercise focusing on concentration, stepping, higher knees and left-right and right-left movement followed by single arm thrusters with the 30 lb KB.
While the PAX in the middle was doing his thing, below are just a sample of the exercises we did today with several left off purposely so you will just have to experience them yourself next time! Most reps were in the 10-180 range.
Derkin into a opposite leg Tuck Planks
Single leg hops
Long jump hops
Frog walks
High toe touches
SSHs
X Jumps
Squat Jumps
Sprints
50% sprints
Turkish getups
Lunges
Backwards lunges
The “Straight Up version of The Worst Merkin Ever” (lots of groaning on this one including from me)
Bear Crawls
Standard Derkins
Backwards Bear Crawls
Air Mountain Climbers
And we finished with Spiderman crawls
I will admit that the Spiderman crawls sucked the last bit of energy out of me. Big shout-out to Jedi and Cha-Ching who rocked the last exercise even in their exhausted state. One of these days I may become as flexible as Jedi and as strong as Cha-Ching . . . well, in reality, maybe not. Good goal to have.
Other highlights:
Dillweed: tough, tough workout partner. Thank you for your partnership today!
Jiffy: always love your consistency and superb attitude!
Love Handle: man, how you have improved! Keep up the progress and great work! You are starting to make things look easy!
Peabody: Always impressive, especially with the physical struggles that have kept him out from time to time. Solid, impactful example performance today.
So these were your 7 Sons of Encouragement today. Today’s theme: Encourage another today whether that is your gift or not. We had SUPERB encouragement from each other with this group. I challenge you to go out in your own little world and encourage someone today. And in your own Qs, bring the encouragement!
Lastly, I did not get to say this during the group this morning, but I was very encouraged by Drew Brees this week as I walked into the break room at work for a total of 5 seconds and heard on the tv a quote from him. I am a terrible memorizer but I was able to get this quote on one go-round. Thank you, Lord. I have always admired his efforts in the NFL but this encouragement quote really stuck out this week as I and many of you have had setbacks: “A setback is nothing more than a setup for a comeback.” Thanks for the encouragement and true words, Drew.
Go out this week and get at it in all you do. Praise to the One who made you.
COT: Specific prayer requests: Some wives have really been struggling as of recent. Let’s support them in prayer, love them and be there for them. Prayer for all those working through Hurricane Michael issues today and yesterday and for safe travel for all.
I’m out for 2018. No more Qs. Look me up to Q at your site in Ft Mill/Rock Hill/Lake Wylie mid-Feb 2019+. Peace out!
MANY, MANY THANKS TO JIFFY FOR LETTING ME SERVE THE PAX AT YOUR SITE. Until next time, brother!
12 #HIM decided to NOT take the Daily Blue Pill and posted to The Colosseum to be entertained by YHC on Q. It was a very quiet crowd so #mumblechatter was at a low level but the #effort was at a high level as we pushed forward through what #life throws our way. Side Note: Jekyll decided to go yogging (soft J) which is apparently running for an extended period of time.
The Thang:
Dynamic Warm Up
High Knees, Butt Kickers, Toy Soldiers, Slide Left, Slide Right, Karaokes Left, Karaokes Right, Flamingos, World Wide Leaders (Power Skips #registered), Long Strides.
Warmup Complete!
Slow Mosey to the Arrows.
Now before YHC even explained my idea (which looked good on paper) a comment from the peanut gallery turned out to be true in the end “arrows are never a good idea”. We decided to forge ahead anyway – because in the end – we don’t really have any other option (both at a post and in life – more to come on that in a bit).
So here was the different Phases of a Burpee Deconstructed:
Phase 1: 3 Squats at every arrow
Phase 2: 3 Froggers at every arrow
Phase 3: 3 Merkins at every arrow
Phase 4: 3 Bombjacks at every arrow
Now the Pax saw this next Phase coming up Broadway in a cab. But #life is kinda like that in a way – you see something you do not want to do but have to tackle it anyway.
Phase 5: Reconstructed Burpees at every arrow
Now the Pax may have not seen the next phase coming. But #life is kinda like that in a way – sometimes you think it can’t get any worse and then something blindsides you at a low point. We tackle it anyway because what is the alternative?!?!?
Phase 6: Bearcrawl back to start (about 125 yards judging by Google Maps)
Crowd Pleaser! All Pax dug deep to finish that one.
Next up? Jacobs Ladder with MORE Reconstructed Burpees.
Then Mosey to start for 6MOM.
COT.
Great work by all Pax! Appreciate humoring YHC on the arrows. Appreciate the opportunity to lead. Appreciate the #encouragement from the brother on my left and the brother on my right. Appreciate F3 The Fort for everything it has done to make me a better person.
YHC #encouraged the Pax to take that step forward into service. It may feel uncomfortable, you may not think you are making an impact, you may be afraid to put yourself out there. The answer is to take the step and keep taking that step forward. You will eventually have an impact. Otherwise we will be on the sideline and that is not where F3 is designed to keep us. F3 wants us out in our community being a leader. Aye!
I came across this backblast while trying to find something to say about Darth Visor’s passing. After reading it, I figured what better way to learn a small something about the man he was, than to “participate” in his VQ.
Other than not having an outhouse or a baseball field (we used road by the playground and the track), I kept the Weinke as close to the original as I could. It was surprisingly easy to tie the IR race.
After finishing, I let the PAX know who was responsible for the Q, and had some time left for ab lab.
COT
We finished up with some good discussion and prayers for Darth Visor and his family.
Thanks Bones for the opportuNITY.
The original backblast:
Virgin Q – Darth Visor – It’s about time Back Blast – 6.23.15
When: 06/23/15Where:
The Pax: Hickory Stick, Trojan, Light Bulb, Sketch, Green Bean(@F3ATL), Gear(@F3theFort), Boomer, Foghorn, Def Con 2, Nacho Libre
QIC: Darth Visor
11 PAX joined the party at THE RUBICON for a VIRGIN Q by Wardaddy in charge. Great to have @greenbean from F3Atlanta and @Gears from The Fort join in the GLOOM.
What had happened was…
7:00 sharp we mosey to the slice of heaven between the diamonds for a little warm up
Starting Position…Move….In Cadence….Exercise
SSH
Squats “really missed GRITS” was going to have him demonstrate proper technique
EW
Cotton Pickers
Feeling loose – we mosey
The Thang
1-2-3 ‘s lovely learn’t this’n up thar in fort mill region.
Partner Up and head for the outhouse…partner sprint around outhouse while other partner commenced to exercising!
100- step ups
200- dips
300 – LBCs’
Whew 10 count needed.
Let’s mosey to the ole ball field for a slight twist on our old favorite IR. PAX you got’s to sprint….not jog when its your turn. So we turned up the heat with a little team race – IR around the ballpark. Losers get to enjoy OYO 15 Burpees.
Trojan takes early lead for left side, then Boomer hits high gear to pad the lead, Hickory Stick notches one for the right side, and someone hit the speed switch for Light Bulb and it looks like left side is going to “run away” with it BUT amazing speed from Nacho Libre, Sketchy, and Gears even things up by the time we pass home plate.
Strong Showing by both teams BUT WE TIE AND EVERYONES a LOSER.
15 burpees for all and all for the PAX
Outfield Fence for little Wall Squat to catch our breath.
Let’s Mosey to THE HILL
Merkin Ladder 10 down run up hill 9 at top back down 8 back to top 7…all the way to 1 MERKIN.
COT and BOM
Much to be thankful for…GBABY arrives for WD, remembering Foghorns wife – expecting, Mufasa’s back.
Moleskin
There was some more Beatdown but who can really remember it was soooo long ago.
Pleasure to have led you men, inspiring, fun, makes me feel good at 6:15 AM on beautiful 2sday AM
Sorry CRACK, MUFASA, Grits, Peanut, Stang, and other faithful had to miss…we’ll get you next time.
NEXT DARTH VISOR Q coming soon to the Gloom near you F3Alpha.
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??
Quick disclaimer, then to start, a volunteer PAX chose 3/6 out of 3/6, 4/8, 5/10. So, 6 burpees every 3 minutes, or the best the Q to do to maintain that throughout the workout.
Then, it was:
Mosey to Home Depot w/ BK’s, HK’s, SS’s.
6 every 3.
Warmup w/ SSH, WM’s, Flutters, MNC’s, 1-leg scissor lifts, etc.
6 every 3.
Six balls in parking lot. At each do 1 then 2,3,4,5,6 reps w/ mode of transport:
Broad Jump / Toe squats 6 every 3.
Crab Walk / V-ups w/ 3 sec hold 6 every 3.
Lunges / Squat Thrusters (leave ground) 6 every 3.
Bear Crawl / Donkey Kicks 6 every 3.
Straight Suicides / Monkey Humpers 6 every 3.
Jog, sprint behind HD to People Chair wall. 3 x we did PAX count 5 sec each x 12 = 1 min each time. Run across to opposite wall.
Jog to red balls. Half group went to ball 2, 4, 6 and did that many bombjacks. Other half did American Hammers. 6 every 3. Switch groups.
Jog back, finish with 10 Panther Pound Eagle Pound Burpees (minus the roll on the macadem). We had done our best to stick to 6 every 3 but with some improvisation and timing issues, probably ended up around 58 or 68 burpees.
A brief discussion about the clock of your life. Where are you on the clock right now? What are things you want to do in that time? Is there anyone you need to talk to in that time…and how much time do they have left? YHC has a strained relationship with parents and they are further along on the clock.
YHC’s clock with lifespan of 72 is 8:36.
Announcements, Convergence 9-29, Ragnar 10-5, .Praises, Royale for new 1st F leadership role. Thanks Jedi for the opportunity and for taking us out. Thank you PAX for following.
It was an honor to be asked by Maximus to Q a Beyond Workout and after many days of juggling other commitments on the calendar, we ended up at Laces In. Thank you Lil’ E for allowing us to move in on your territory on this date. This Q was not that difficult to build as I have had plenty of time to work on it. Also, this BackBlast is a little different with the NMM at the beginning. The rest is below.
I had previously asked the PAX to warmup before the start time. However, just in case there were some who showed up cold, we did a quick warmup with 5 Burpees & 20 SSH’s in Cadence.
Let’s Go Beyond!
NMM
I Cor. 15:58 ‘Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.’
In the age of trains and cars, but before automatic crossing gates, the incidence of trains and cars intersecting at the railroad crossing often delivered disastrous results. Drivers of cars never seemed to see the train coming. The continued disruption with trains and cars brought forth the creation of the crossing guard position. The crossing guard was in a shack by the railroad crossing 24/7, with the train schedule, a lantern and the task of being on the road, at the crossing, waving a lantern to warn cars that a train was coming through.
One dark and stormy night, even with a crossing guard on duty, another tragic crash occurred. A lawsuit was filed by the aggrieved party (car). Who was at fault in this tragedy? Was it the car? Train? Crossing guard?
As the lawsuit proceeded in court, the judge begins his line of questioning to the crossing guard, “Were you there that night?”
Under oath the crossing guard replies, “Yes.”
Continuing with his line of questioning, the judge continues, “Did you have your train schedule?”
To which the crossing guard replies, “Yes.”
“Were you standing in the road at the appropriate time waving your lantern?” asks the judge.
“Yes,” replies the crossing guard.
The judge rules and finds in favor of the railroad, no damages and they were not liable for the tragedy. Upon leaving the courtroom, a spectator hears the crossing guard say, “Whew, sure am glad they didn’t ask whether the lamp was lit.” Moral to the story, don’t forget to ask if the lamp was lit. The judge asked the crossing guard all kinds of questions, but he did not ask the obvious, “Was the lamp lit?”
As we go through life, we are given many opportunities to ‘wave our lanterns’. Opportunities at home, at church, at work, in the community, etc. As a Christian, I can carry my Bible, act morally, share with my F3 brothers, those at work and in my home. I can attend church and participate in all sorts of ministries through the it and outside of it. However, if I do all of these things without my lamp being consistently lit, I do them in vain.
The verse from I Corinthians says we should always abound in the work of the Lord. It does not say, when you are at work, abound; or when you are at a workout, abound; at church, abound. It says ALWAYS.
This is something I think about regularly. It is easy for me to be joyful with my F3 brothers, those at my church, and even those at work. It is also easy to discuss salvation and what it means to me.
However, I am not as consistent when it comes to my own home. We get on a good roll, but it always seems that busyness and life takes over, and the first thing that is affected is my joyfulness at home and good discussions on our faith. So, as I start each day, I ask God to grant me a day where I can be a light for him no matter where I am at or who I face, especially at home. I have to request this because I know I need his help.
Are you waving a lantern that is not lit today? Is your lamp lit in most places, but not in some? Where do you need to ask for help from God and your F3 brothers to help you keep your lamp lit consistently?
Always abound in the work of the Lord, and your work will not be in vain. Make sure you are not just waving your lantern. Make sure your lamp is consistently lit.
WARMUP
See above.
THE THANG
After the warmup YHC requested that the PAX perform 5 burpees. From that point to the end of the WO we performed 5 burpees at the beginning of each round of exercises and at the end, with the exception of a few.
We quickly moseyed over the the large parking lot where I requested that the PAX circle up and perform the following in cadence: Merkins, CDD’s, Alternating Lunges, and V-Ups.
We took another quick mosey another parking lot where we performed Wide Arm Merkins, Pike Presses, Low Slow Squats, and American Hammers.
We took another quick mosey another parking lot where we performed Diamond Merkins, Dips, Low Slow Jump Squats, and LBC’s.
We took another quick mosey another to the front of the stadium we performed Hand Release Merkins, CDD’s, Alternating Jump Lunges, & Big Boy SitUps.
Then we took a mosey over to the Stadium and a small wall where we performed: Irkins, Dips, Step-Ups, & Derkins.
Then we took a mosey back to the COT for some blast off merkins, squats, and big boy sit-ups while I discussed the NMM.
The burpees were the constant in everything and if I forgot them, the PAX reminded me we didn’t perform them. As we went through the workout and I had some time, which was limited, I spoke about the NMM while doing planks or Al Gore’s. The completion came at the end.
ANNOUNCEMENTS
Read Your Newsletter.
Hurricane Florence Relief Efforts-Watch Twitter.
Sept. 29-6-Yr. Birthday Convergence at The Fort-0600.
Oct. 13-Poverty Simulation-0900-1200/First Baptist Church Fort Mill.
We started our workout with a quick disclaimer and moseyed to the basketball goals area behind the school, all the props had been distributed into 4 stations.
Circled up for the warm up:
Windmill
Moroccan night clubs
Low Slow Squats
Hillbilly walk
Hillbilly squat (combination of hillbilly walk and squat, we had a few issues coordinating the count with the actual movements of the body but by the sixth rep most PAX got the idea)
Mountain Climbers
Low Slow Merkin
Arm circles
After the warm up we split in 4 groups and each group went to a different station:
Station 1:
-> 15 big boy sit ups
-> 20 Rosalitas
-> 30 Sledgehammer swings (15 each side)
-> 40 Heel Touches SC
-> 40 Dying Roach SC
Station 2:
-> 8 Tire flips
-> 20 Monkey Humpers
-> 20 lunges SC
-> 30 low squat (touch the ground with hand)
-> 50 calf raises
Station 3:
-> 15 biceps curls
-> 20 curb dip
-> 25 dumbbell swing
-> 30 SSH IC
-> 40 Carolina drydocks
Station 4:
-> 10 diamond merkins
-> 15 wide arm merkins
-> 20 regular merkins
-> 30 battle rope wave SC
-> 40 Shoulder taps
After each group finished a full circuit of 4 stations we went to the grass area to do a full Captain Thor routine (1 big boy sit up and 4 american hammers, 2 BBSU and 8 AH, 3 BBSU and 12 AH and so on all the way up to 10 BBSU and 40 AH) lots of mumble chatter before, during and after this routine, some requested yoga mats, but we only had the grassy area, everyone pushed their body to the extreme to complete this routine.
On the way back to COT with 8 minutes to spare we found the hill and went for a run downhill, run up to the middle of the hill and perform 3 reps on each position of the around the clock merkin routine, back to the top, rinse and repeat.
Once done with the hill, we moved against the school wall for mike tyson merkins, Wall Makhtar N’Diayes and balls to the wall, more mumble chatting happened here as every PAX counts to 5 at a different speed and everyone had to hold the BTTW position untill all PAX had done their 5 count from left t op right.
Moseyed back to COT, planked for 1 minute, right arm high, left arm high, right leg high, left leg high some chatter included; we figured that our favorite Star Wars character was cranky since he had missed his daily m&m’s dose.
We finished up with prayers, praises and announcements.
