Tag: JWOW

The Armory: Envelope Notes

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A lucky 13 PAX gathered in the not too cold late-January gloom for this rendition of The Armory.

Set the disclaimer into motion and the PAX soon followed moseying over to the far side of the church parking lot.

Warm Up:
Windmill x10
SSH x35 (sparked up Trucker’s legendary mumble chatter)
Mountain Climbers x10 (fast count)
Down Dog –> Honeymooner
Mountain Climbers x10 (fast count)
Down Dog –> Honeymooner –> Down Dog –> Standing forward bend (SFB)

Mosey towards bells but then right turn to the back side of the church

Imperial Walkers x10
Hillbilly Walkers x15
Merkin x 10 (slow count)
Down Dog –> HM –>  DD –> SFB

Mosey to bells

The Thang:

Circuit of:
Goblet Squat x20
Upright Row x12
Merkin x10 (modified to manmakers in the 2nd set)
Romanian Deadlift x12 (this was a lot)
Split Squat x8 each side (lunge isolating the reps to one leg before moving to the other side)
One arm press x8 each arm
Kettlebell Swings x20

Mosey a little — 8 snatches (each arm) — rinse and repeat.

At Trucker’s suggestion, we utilized the bell during the Merkins by modifying to 10 Manmakers. I’m not 100% sure that’s what he meant, but his input was helpful.

We made it through 3 sets. Somewhere in the workout we held a plank and everyone shared their word for 2019. I believe Deacon’s word is Maat or Ma’at which is Egyptian mꜣꜥt /ˈmuʀʕat and required a little explanation: the additional plank challenge was welcome. We also discussed at one point how feeling the weight of the kettlebell and gravity pulling you down also allows you to feel the earth holding you up.

After 3 sets, we sprinted to the end of the parking lot and back, did some pigeon lunges, and followed that with flutters until the hour arrived (we made it to 40).

NMM:
I referenced Mary Oliver‘s passing two weeks ago and none of the PAX were familiar with her work. So YHC took the opportunity to read some of her poem “The Summer Day:”

I don’t know exactly what a prayer is.
I do know how to pay attention . . .
Tell me, what is it you plan to do
with your one wild precious life?

Gotta up the culture and Third F challenges during the First F work. F3 is certainly more than a workout.

Announcements:
Joe Davis Run
Yeti
Paradise Reading Center

Prayers and Praises:
Shady’s M back pain
38 Special: 2.0 is having an EKG
Deacon’s dad is recovering well from surgery
Chicken Hawk’s extended family interpersonal
Trucker’s 2.0 is dealing with some illness

Official welcome to FNG’s from last week: Chunk and Pigeon. Must have missed getting into the system directly and should now be up and running as PAX of The Fort.

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The Colosseum

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Disclaimer.
Mosey to get heart pumping, circle up for warm ups 10 of each of the following SSH, Imperial Walkers, Hillbilly walkers, Mtn. Climbers, Cherry pickers.
Mosey to side of school bear crawl halfway down breezeway get to benches 10 dips in cadence, 10 box jumps, 10 derkins
rinse and repeat x 2.
Mosey to basketball court four corners 10 merkins lunge walk to next corner 10 squats get all four corners.
Mosey to wall. Peoples chair while we work through the pax with each person bear crawling to the end. flip flop for balls to wall.
Mosey to light poles. split into 2 groups. group 1 run to light pole and back while group two does burpees. rotate through the following exercises. burpees, flutter kicks, bomb jacks, lbc’s, ssh’s.
Mosey back to COT do 16 American hammers.
Announcements read your newsletter.
Prayers and praises

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Laces In – Going Out

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A bit of cool rain couldn’t keep the 8 LacesIn pax in the fartsack this morning.  Thankfully, it was 52 degrees and not 32 degrees.  Fearing the bubble over Fort Mill wouldn’t hold up, YHC planned a workout under coverage, off campus of FMHS (someone needs to talk to Flash about getting more coverings built onto the school).  Once the disclaimer was issued, we jetted up the hill and across Munn Road to St. Philip Neri.  Vacant, well lit, and relatively dry.

Warm up under the drop-off awning:

  • SSH x25
  • Windmills x10
  • Mountain Climbers x20
  • Imperial Walkers x20
  • Low Slow Squats x10

Mosey around what would be the “loop” for the Thang.

The Thang
Webb-o-Rama is always a crowd pleaser.  Fortunately, none of the pax attended (or remembered) the last installment of Webb-o-Rama (The Abyss a few weeks ago, for the record).

[stand by while I look up that back-blast for copy/paste]

4 “stations” along a loop that was mostly covered there at the church.   The exercises at each station were to be done in a Jack Webb style, (1:4 ratio).

Station 1: Burpees and Side Straddle Hops, then Bear Crawl to station 2

Station 2: Big Boy Sit-ups and American Hammers, then wheelbarrow to station 3 (flapjack half way)

Station 3: Bombjacks and Run-Stance Switches, then lunge walk to station 4

Station 4: Traditional Jack Webb (merkins and overhead claps), then run around track back to station 1

We did a total of 2 loops of the circuit before we ran out of time.

Round 1: 1-5 (made it all the way through round 1 before Pusher started complaining – gotta be some kind of record).
Round 2: 6-8

Moseyed back to COT where we met up with the Laces Out pax (5).

Strong work by all men!  Hopefully all got a little better for it.

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ENCOURGAGEMENT

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For my VQ, I wanted to incorporate our word of the month, Encouragement. Since starting F3 this year, I have been given a great deal of encouragement. Encouragement to come my first time, encouragement to keep coming, encouragement to keep going during the workouts, and encouragement to improve some areas of fitness that I needed to improve. My biggest area of opportunity is and probably will always been running, so I wanted to incorporate some running into our workout. I knew that one of the biggest issues with VQ workouts is running out of time, so I wanted to be sure we used all of our 45 minutes together. I decided to come up with an exercise for each letter of ENCOURAGEMENT and running between each exercise.

We first took a quick mosey down the road to get warmed up with SSH, Imperial Walkers, Windmills, Moroccan Nightclubs, and a few others. We then took a mosey with a few moving stretches down to the location of the Weinkes. There are 13 letters in the word ENCOURAGEMENT, so we did 13 different exercises.

  • E- burpees
  • N- squats
  • C- big boy sit-ups
  • O- dips
  • U- calf raises
  • R- bear crawls
  • A- worst merkin ever
  • G- squat jumps
  • E- merkins
  • M- mountain climbers
  • E- Carolina dry-docks
  • N- imperial walkers
  • T- LBC’s

We followed this up with some mary before heading back to COT.

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Hurricane Michael

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I heard the rain from Hurricane Michael pounding my windows right before the alarm clock went off. If it weren’t for Lil E and the Pax, I would have fartsacked. The Pax in attendance were actually looking forward to the storm. We stood against the rain and got stronger.

The Thang:

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x).

Mosey to the hill near the stadium to add inertia and do the following exercises.

  1. 100 Yard Dash
  2. Jumping Squats (2x)
  3. Big Boy Sit Ups (3x)
  4. Pepper Grinders (4x)
  5. Burpees (5x)
  6. LBCs (6x)
  7. Sumo Squats (7x)
  8. Heels to Heaven (8x)
  9. Dips (9x)
  10. Calf raises (10x)
  11. Merkins (11x)
  12. Penguins (12x)

COP: V-ups (15x), Scorpions (15x), Windshield Wipers (7x), Peter Parkers (15x)

Moleskin:

We live in a hero-centered society. More attention and accolades are focused on the player verse the team, the “I” and “me” instead of we. At times, people who show humility are perceived as weak.

So why should we remain humble?

The answer is because God can do more with a humble heart.

A man who lacks humility tends to be arrogant with a heart that’s hard as rock. How can God plant seeds on their hard soil?

A man with with a humble heart tend to grateful for with an open mind and heart. God can plant many seeds that bear fruit with their soft soil.

James 4:10 ~ Humble yourselves before the Lord, and he will lift you up.

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Arrows Are Never a Good Idea

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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!

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Laces In – 9.20.18

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14 strong at LacesIn on a great morning.  All tolerated a few of YHC’s favorite exercises.

Warm up

Short mosey and circle up for the usual suspects.

  • SSH
  • Windmill
  • Imperial Walkers
  • Merkins
  • Squats
  • Peter Parker
  • Parker Peter

The Thang

Mosey over the band lot and line up on the goal line for the following

  • Lunge walk 50 yards. Stop every ten yards for 10 squats.
  • Bear Crawl remaining 50 yards and 10 CDDs every ten yards.
  • Crabwalk back 50 yards with 10 LBCs every ten yards.
  • Burpee broad jump remaining 50 yards.
  • Theee rounds of suicides to the 10, 20, and 30

 

Mosey to base of hill at the entrance to parking lot from Munn Road and do the following:

  • 10 singe count Merkins, 10 sumo squats IC, 20 Freddy mercury IC. Run to third light pole and back.
  • 10 single count diamond Merkins, 10 monkey humpers IC, 20 Flutters IC. Run to top of hill and jog back down
  • 10 single count wide Merkins, 10 bombjacks, 10 hello dollies IC. Run to top of hill and jog back down.

Mosey back to start for a few minutes of Mary

COT

Announcements

Prayers/Praises

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Tomahawk 2018.38

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So today I had the privilege to Q at Tomahawk.  After driving what seemed like a time i could have squeezed in a Lord of the Rings movie, I finally made it out to Doby’s Bridge Elementary.  I’ll make the backblast short and sweet.

There was a warmup that consisted of the usual suspects:  SSH, Windmills, Merkins, Peter Parkers…

The THANG consisted of three parts

Lunge walk with bell pass through.  Lunge steps not in cadence but on my “Step!” and sprint when I say “Go!”  This was broken up by burpees (everything was broken up by a few burpees), KB swings x20 and snatches x5 each arm.

Next was a DORA but one runs with your partners and your own bell to the end of the parking lot and back.  Exercises were 100 Merkins, 100 LBCs, 100 squats

Last (I think) was mobility.  Wide sumo squat and hold, left, right.  Then work it out with a low slow quat in cadence.   Superman hold to an overhead clap for shoulder mobility.  Then work it out with some plank work: merkins, shoulder taps, 1 arm holds, 6 inches, mountain climbers.

Finish it with a few minutes of mary.  Flutters with bell, protractor with bell, LBCs with bell.

BTW… that some nice new blacktop.

 

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10 bootcampers appeared in the gloom 15 minutes after 7 runners took off for parts unknown in the greater Fort Mill area.

Began with a disclaimer followed by a short mosey to the band practice parking lot for a predictable count warm-up:

Squat x10
Windmill x10
Cherry Picker x10
Imperial Walker x10
Hillbilly Walker x10

With a call for “on me,” YHC sprinted erratically and planked up waiting on the PAX. Once all the PAX had planked up, the call for “on me” was immediately repeated and followed by another erratic sprint. Repeated this sequence a few times until the mumble chatter began.

Planked up and discussed how we respond when our expectations (mosey–>circle up–>cadence exercises, etc.) are challenged or directly defied.

The Thang (see  photo w/ working thoughts as well)

Exercises:
Burpees, Merkins, LBCs, Squats, Carolina Dry Docks, American Hammers, Mountain Climbers, People’s Chair+Moroccan Night Club

As the exercises became predictable in count and repetition, YHC challenged the PAX to notice if the consistency and expectation made the workout any easier. How does our response change knowing or not knowing every detail of what lies in the 43 feet ahead? How is that response helpful, hurtful, instructive, or destructive.

Added 5 more burpees at COT for what was initially suggested as hitting 60 burpees. Upon further review it was only 45. #1000burpees in September for Double D’s fundraiser supporting Let Me Run.

NMM:

This workout was inspired by a backblast from Lake Norman: https://f3lakenorman.com/backblast/a-good-f3-workout in an effort to keep the PAX together and create  opportunities for as much 2nd F and 1st F. Personally I find it amazing in my own life that I’ll show up at 5:15am and do whatever the Q (F3 makes no representations with regard to the skill level of workout leaders) has in mind (or makes up in that moment) without a problem. But if something goes awry during my workday or home life, my emotions and specifically my patience seems immediately depleted. As we work to grow and train physically, it is important to remember the DRP (Daily Red Pill: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith) includes our spiritual, emotional and mental health as well.

If any PAX know the Professor in Lake Norman, please relay to him YHC’s appreciation of his Back Blast.

Announcements:

Invergence 9/21
Additional runner need for relay: see Hasselhoff

Band Camp dismissed

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Colosseum 9418

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What a delicious swampy suckfest at The Coliseum today.  10 (real) men were brave enough to post today including two former nantans(DD, Pusher), a former #kotter (LULU), and a former #D1(Crab Cakes). Who among us doesn’t love a dirty McDeuce?

YHC came in on 2 wheels this morning but was ready to go disclaiming that which needs to be disclaimed and off we went for a yog/mosey where we learned that McGuyver still hates me from a Sunday run where I may have underestimated the mileage.  In the back of GHMS our freshly minted black top served as our warming grounds.  Various heartpumpers: SSH, Squats, LBC, Flutters got it going.  Oddly I thought we would have a Chippendale this morning but everyone kept their shirt on. looking at you Jedi.  Making an appearance in our warmup was the always welcome 10- down burpee count sprinkled in.  got down to 7 before we changed direction to a new section of our Roman fortress.

The THANG

Dirty McDeuce- 3 exercises, 12 reps, 4 rounds.  Usually Upper, Middle, Lower but Q’s call.

  • Merkin, LBC, Squat
  • Carolina Dry Dock, Dying Cockroach, Lunge
  • Wide arm Merkins, Big Boy Situps, Jumpsquat
  • Diamond Merkin, Freddie Mercury, Apolo Oh-no

Spliced in some more burpees with 6 through 4 down.

Mosey to back parking for suicides, 5 points, 3 burpees each.

curb action with 60 seconds each of alt shoulder plank walk and steps ups.

Finish with Mary and the rest of our Burpees: 3 through 1 down

Naked Man Moleskin

Good to see Rebel this morning.  Strong, fit and at front of pack today in Dirty McD.  No question he could beat the 55th ranked tennis player unlike Federer.  Coliseum regulars JWoww, and Objection crushed as usual.  McGuyver lead from the front in his silent assassin way while LuLu  still had enough breath to explain the origin of his name.

We got in 70 burpees on the day to help our totals for the September of 1000 burpee challenge and support Double D in his efforts running in the NYC Marathon for Let Me Run.  If you finish with more than or less than 1000, pay up friends.  Lets financially support DD for this great program,

Twas a great morning.  Aye!

F3 the Fort Invergence 9/21 5:30 Rush Pavlilion!

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