We came, we did, we went. Here is what we did, well most of it.
There was a 2 year celebration going on at one of the AO’s so when a bus pulled up next to our COP, I jokingly told the guys we’d be bussing over to that AO to workout with them. We really had no clue why there was a District 4 bus there, though.
0515 hit and we jumped into The Warmup:
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey back to where we started
10 Weed Pullers
10 Tempo Squats
10 Tempo Merkins
Mosey down the hill towards SCES and back up the hill to the Pullup Bars
Partner Up
Partner 1 planks while Partner 2 Dead Hangs for 1 minute.
Swap positions and repeat.
Partner 1 does Wheezy Jeffersons while Partner 2 does Hanging Leg Raises for 1 minute.
Swap positions and repeat.
Mosey down to Sugar Creek’s Basketball Court
Bear Crawl to other side of court, plank for the 6
Reverse Bear Crawl to other side of court, plank for the 6
Impact Talk – Sugar Creek Elementary is where I feel I make the most impact. I’m on the PTO and serve at the school enough that a lot of parents think I actually work there. Connecting with the kids, giving fist bumps, making them feel like they are where they belong. The smiles, bumps, and hugs I get in return make me know I’m making an impact at the school.
Mosey to Bus Loop Overhang for a few rounds of core work:
1. 25 Dying Cockroaches
Run a lap
2. 30 Rosalita’s
Run a lap
3. 35 Flutters
Run a lap
4. 25 Makhtar N’Diayes
Walk a Victory lap and we got to hear CSPAN’s story on Impact. It was great!
We had 5 minutes left before needing to head back to COT so I broke out my go-to 5 minute beatdown: Chumbawumba’s Tubthumping
Burpee on “I get knocked down but I get up again”
Moroccan Nightclub’s when the chick sings
SSH when the dude sings/talks
It’s fun.
A slower mosey back up to COT to close us out. The bus driver was still there waiting on students. He arrived right before we started at 0515 and was patiently waiting to begin his job. Wowzers. He wouldn’t join us.
Prayers for Pinup, Foley, BTB, and all those Pax hurting and tired.
Thank you, Wegmans. I love any opportunity I get to Q.
Thank you for the 24 guys that came out to The Coop this morning for the shovel flag handoff to YHC from Sugarbug. I decided to give the FBI PFT test as the workout.
We moseyed to the field and did a chicken wing approved warmup. We warmed up until he gave the clearance to proceed.
FBI PFT is as follows:
Max situps in 1 minute
300m sprint
Max pushups
1.5 mile run
Pull-ups (optional) we didn’t have enough time for these.
Out of the 25 PAX that posted only 7 passed unofficially.
Dark Helmet
Subprime
Sasquatch
Skate or Die
Harry Carry
Caddy Shack
Bonsai
Some guys were close, but the sprint and run is where most guys got caught . Welcome FNG Easy Button!
My first order of business as new Site Q is to move the congregation point to the good asphalt so when we do Mary, we don’t feel like we are laying on broken glass.
Thanks to sugarbug for the peaceful transition and thank you for all your leadership!
It was awesome being back at Panteon. Wednesday is typically a DOR for YHC (day or rest, or day or run). But when it comes to exercise, the human body likes variance and change of routine. Definitely need to work on that!
Upon arriving a little early to ensure nothing would be obstructing the weinke plans, I saw Fishsticks’ truck and shovel flag, but no Fishsticks. By 5:15, 4 other pax had gathered, and we figured the SiteQ was out for a run (P200 training, in fact).
Disclaimer was issued and we moseyed around the parking lot to get warmed up before stopping back at the shovel flag for COP.
Warm-up COP
The Thang
Mosey to back of school for ascending curb crawls (1-10)
Mosey to the Amphitheater – Partner up for some Dora 1, 2, 3
* 100 Bombjacks (partner bear crawls to first sidewalk – then runs back following sidewalk around
* 200 American Hammers (L+R = 1) – Partner bunny hops up to 2nd sidewalk – then runs back following sidewalk around
* 300 Sumo Squats – Partner runs to 3rd sidewalk – then runs back following sidewalk around
* Concluded the amphitheater work with a charge up to the 4th sidewalk, 5 burpees, and return to the stage
6MOM
During the ab work, Fishsticks circled us to reach 8 miles (t-claps!), and offer some encouragement as we rounded out the 45 minutes.
NMMS
A couple times during the workout, we talked about the importance of perspective. For most of my life, I’ve been involved with soccer as a player, coach, or fan. Having recently begun officiating, my eyes have been opened wide to the perspective of the referee. Suddenly, my ears hear criticisms never heard before. And now I often feel bad for the ref taking the abuse from fellow fans.
Perspective is important for a society to survive. But ultimately, it’s a Heavenly perspective that is important for our souls. I’m guilty of only seeing things from the perspective of man, and not from the view of eternal salvation. The way to better see that perspective is to look through the lens of the Bible by knowing what it says and means! My biblical lens is small and cloudy, but it’s never too late to get into the Word and improve your view!
The Beyond workouts initiated by Maximus at the start of this year are meant to test the PAX physically with black diamond-esque workouts, along with “extending” the Q in personal ways that may not occur at a standard workout. I jumped at this opportunity when presented and I recommend it to others to consider doing the same.
My Beyond topic was not going to be easy for me, and not known by many PAX. But I truly felt the need to use Beyond as a step moving forward and I have faith in support of the PAX. While my backblast is a little delayed, it is not for lack of thinking about how I was to write it up. I had already done a lot of thinking about it for weeks leading up to my Q.
The workout side of my Beyond was going to be tough and I’m sure the PAX who planned on posting knew a little extra running was coming.
As PAX were arriving, I advised to get their stretching in as we would be jumping right into the workout. A couple PAX arrived expecting Pantheon but were nudged into Beyond for a total of 12. Disclaimer given especially to modify as needed…but to try and push yourself.
I planned to speak in 3 parts during the workout about my spirituality, starting with my background (past), followed by my current status (present) and finishing with how I hoped to move forward (future)…hopefully with direct PAX help.
Before beginning the workout, I asked the PAX to keep an open mind and not to take anything personally. I needed them to bear with me as I knew only one way to speak on this topic and that was to be straightforward about my life experiences and observations. But as I get older, I see my mortality (and possible salvation) at hand.
I first told of my past as it pertained to religion. I was not raised in a religious family. I went to church a couple times, sometimes with my grandparents. Of course I was around Christianity my whole life, but I had no formal education. I told the PAX what I learned of religion as a child amounted to what I saw on tv…the Jim Bakers, the Benny Hinns, etc. And what I was remember was a lot of asking for money and reading stories like those of older people giving away their life savings to guys like them. In college, I had some discussions with two brothers of the previous partying-type who had recently found God. So, my background is more logical and scientific without faith, or a faith ‘base’.
(I am sure this backblast may miss some things I talked about at Beyond, but possibly add a few things, too)
We moseyed around the school parking lot loop to the start of the straightaway for some “Burpee Miles”. Our burpee miles were shortened for the .3 mile loop and consisted of 15 burpees, immediate sprint the straightaway cone to cone about :30, jog around the loop back to the first cone. Rinse and repeat for 3 laps.
We went back for the 6 and crossed to the field for a break while I covered my “present” (or near present) within the last couple years. A few years back, I used to have lunch meetings with a friend to discuss his Christianity and my spirituality. He always referred to me as a seeker. Some of the best discussions we had was coming at it from the point of view of Jesus as a man on earth. He loved everyone no matter the skin color or religious belief. He treated everyone equally. He had empathy for all men. He believed in good behavior by men. I have taken this to heart and apply it to experiences in life, social issues, political issues, etc. Very simply…what would Jesus do? What would Jesus say? Are people around me acting in a manner that Jesus would support?
I told the PAX that in quiet moments, I talk to God almost every day…even if I don’t have him defined by a book or even if I don’t know if I believe! I ask questions, I ask for forgiveness for myself and I apologize for a lot of bad behavior that I see in the real world. I thank F3 because I know that without the opportunities that F3 has afforded me in this area, especially seeing the positive things that faith offers, I would be nowhere near the seeking point I am now. While the F1 and F2 are of course important, its the 3rd F that is most consequential for all of us.
Our field work consisted of a continuous cycle through of exercises individually while each PAX put on a 40# ruck sack and carried a 30# sand bag overhead while crossing the soccer field and back. The exercises were, 25 each:
Much to the PAX dismay, we had time for 2 more burpee laps but with the burpees reduced to 10.
In COT, I addressed my “future” and how I move forward from here. I asked the PAX present, as I am asking any PAX reading this now, to reach out to me to discuss their faith….as of this writing a couple already have. I need to reach out to Whetstone and continue pursuing in various ways. I will add here that while reading verses is ok, relating your personal belief system to me and how it applies in the real world is what I feel I need to hear. Tell me how you came to believe and about the positive ways your faith affects your life. I see a lot of negativity in the real world, and our past history, and these things weigh on me heavily. But be warned, if you take on this challenge that I present, there will be hard hitting questions and topics that I am not addressing here.
But I will continue seeking and ask for your help in the journey.
Bolt
Forgive me as there was more at COT but I waited too long for this backblast.
Five men showed up for a post holiday beatdown on a chilly Wednesday morning. After a brief disclaimer, we headed over to the side of the school for the following warm-up exercises:
SSH x 20
Windmill x15
Imperial Walker x 20
Moroccan Night Club x20
Next, we moseyed to the Tega Cay Memorial Garden for a quick dedication ceremony. Several months ago, I ordered a brick to honor my grandfather’s service in the Navy. He had a very big impact on my life when I was young. He taught me how to be respectful and how to work hard for the things you value and the ones you love. He was physically active and a competitor at every sport he played. He was a man of faith and always cared about helping others. He passed away when he was 99 year old so it was only right to honor him with 99 merkins.
We then ran over to the bottom of the outside theater for a burpee ladder. At each level, we did burpees (5, 10, 15) and ran down the bottom for bomb jacks. After a ten count rest, we made our way to the front of the school for leg lunges and squats between the columns.
Next, we ventured to mini track for alternating run/plank and ab exercises. One person ran around the track while the others planked until the last person completed their run. The next round was a run/LBC combination.
We finished off with balls to the wall along the columns in front of the school.
Great job by all!
Announcements:
Joe Davis 5/10k
Rooster Relay
Prayers:
Mr. Clean and his family
Family and friend who are battling illnesses
Thanks for the reminder from Fishsticks on my Q. Don’t Q as often as I could but I definitely need a reminder system in place.
Weinke ready to go, no sandbags, no cones, but arrived early and placed a basketball on the court behind the school and a flag in the front. 7 arrived really wanting to do a lot of Burpee Miles, or so l thought.
No FNGs but many PAX that I need to get to know better. Very quick disclaimer and we…
Jogged warmup lap around parking lot with buttkickers, high knees, side shuffles and crossovers (find a line and cross that line as you jog…left, right, left, etc.)
Circled up for: SSH, squats, merkins, ‘active’ supermans, flutter, merkins, windmills and the always funny to watch goof balls.
HIt the wall for 3 rotations of people chair/an exercise/sprint to stop sign in front of school and back. Second rotation of p.c. was one leg holds. The exercises were calf raises 3 x 10, squat jumps 10, 1 leg squats.
Back to playground with 5 stations, partnered up and rotated…. Station 1: Bench Dips, 2: Bench Derkins, 3: ground pullups using playground apparatus, 4: “L” hang for approx. 30 seconds then ran to 5: each PAX had to hit a foul shot, max 3 shots.
*** The plan unbeknownst, and not told, to PAX was to count the missed free throws and end the workout with that number of burpees. Unfortunately, we later ran out of time. ***
Approx. 10 minutes of a Burpee Mile on front ‘track’. Burpees Miles are intervals of: timed sprint/timed jog/burpees over a designated time. IE. sprint 30-60 secs, jog 2-4 mins, burpees (whatever time and # burpees is desired). Today’s improvisations were: approx. :15 sprint, :45 sec jog but with alternating exercises: burpees, in place run lunges (Iron Mikes), bomb jacks, ranger merkins.
A little core at the end. Flutters, V Ups, partner crunches at 90, 45, 0 degrees.
Circled up and discussed monthly theme of leadership. There are always opportunities within F3 to lead or assist lead. Whether it be Q’ing, helping another PAX with an initiative or taking on your own project. Just do it and PAX will follow and help. As a leader, look for those who are demonstrating their willingness to help and ask them to become a leader in whatever it is you are doing.
Prayers for F3 Pale Rider from Augusta (per C-Span) and for hurricane victims. Donate to Colombia mission-turned Florida assistance PAX with water, diapers, etc. Senator Tressel is collecting underwear for Harvey victims: https://f3thefort.com/2017/09/04/393968/
Thanks all for posting and the opportunity to lead! And post those BB’s…apology shout out to Lake Wylie for a missed Quagmire BB!
Bolt
Always a pleasure to be invited to Q at Pantheon, especially since it’s basically in my backyard. The Pax gathered and it was great to see some guys I haven’t seen in a while, and always great to have Jekyll show up because I know that there will be great mumble chatter. No FNGs the disclaimer was given and we were off for a little warm up lap and then circled up for COP.
The Thang – SSH, Imperial Walkers, Abe Vagoda, Mountain Climbers, Plankorama, Moroccan Night Club, Freddie. Mosey to the front of school where cones were neatly set up along the walk. Very simple, do the exercise on the cone and then a lap around the parking lot, come back do the exercise again and add the next one in line, and on and on until all 8 cones are done alternating large and small laps. Start with 10 Merkins, 15 Squats, 10 Hello Dolly, 10 CDD, 20 LBC, 10 Burpees, 10 Monkey Humpers. I called at 6:00, everyone did awesome and a few even finished them all! Head to COT
Announcements- Invergence 9/29, read your newsletter
Prayers – Bob the Builders M going in for test, Sputnik job interview. A quick discussion on the Discipline of the Lord and how we are not supposed to hate it, we are called to rejoice in our suffering because our suffering leads to perseverance, which leads to character which leads to Hope, and Hope will never let us down.
A great morning and always a joy to lead the Pax