Tag: Kenyan

Our 2 Year Celebration for F3 in Lake Wylie @ the Deep!

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I was privileged to get the opportunity to lead (with Dark Helmet) the 1st workout at the Deep, and on this Celebration Day to get the opportunity to lead once again! We’ve seen a lot of new and consistent faces over that 2 years and I truly feel there is something special about the guys that come from the west side of Lake Wylie.  It was really great to show up 10 minutes before the 7am launch and see so many of the tenured Fort Mill PAX already there to support us at this celebration!

I used that opportunity to open with a little message.  3 of the PAX were FNGs, so I gave the long disclaimer, but then I asked for a show of hands for how many years each PAX had been posting at F3.  It was awesome to see guys like Cornhole, Sen Tressel, Maximus and Spitz who have been posting 4-5 YEARS now.  All of those guys have had a direct impact on my life so I was really honored that they came out to support our Lake Wylie PAX.

The Thang

Quick mosey around the parking lot for a dynamic warmup

Made it over to the soccer field for our COP

SSHs – Imperial Squat Walkers – Windmills – MNCs – Merkins – Mountain Climbers – Yoga – Plank Jacks

Before we got into the next evolution, I shared several messages about the foundation of F3.  Started with the Mission, T-Claps to NASA for knowing it by heart! Then I shared one of my favorite Q Source Posts, the Daily Red Pill.  (Link Below)

The Daily Red Pill Feb 2017

1st Exercise Evolution

4 corners – PAX counted off by 4s

There were 4 cones set up at the corners of the field.  1 in the center. What would a Lake Wylie celebration be without the original exercise FOUNDED AT THE 1ST WORKOUT? That’s right, 5 Kraken Burpees (check the lexicon if you do not know this favorite).  That was our center cone.  The groups would split up and run to their assigned number, complete the exercise, run back and do 5 Kraken Burpees

1st corner = 20  Worst Merkin Ever (Wide Arm Merkin, Regular Merkin then Diamond Merkin = 1 rep)

2nd corner = 40 Flutter Kicks double count

3rd corner = 30 Jump Squats

4th Corner = 30 Imperial Squat Walkers

Took a break and shared some more about Sad Clowns, and how F3 is the antidote to Sad Clown Syndrome from the DRP post.

2nd Evolution = Mosey over to the big hill

Partner Up

1 partner down and up the hill, 2nd partner says and does the exercise I call until I’m tired of it.

They were: CCDs – Burpees – SSHs : This lasted a lot longer than 2 sentences gives credit.

More discussion around DRP

3rd Evolution = Mosey to the back of the school

Lt Dangers to the 1st basketball goal That’s a lunge – lunge – squat – merkin (crowd pleaser)

Bear Crawl to the 2nd BB goal

Lt Dangers back to the end of the school

That’s like 200 yards, little Link (Bones 9 year old 2.0) crushed us all – including his Dad!

4th Evolution = Mosey to the front of the school

Time was running short, I had two boards with 5 exercises set up, audibled to just 1 board.  We did the five exercises in cadence.

5th Evolution = Saved 6 minutes for my last favorite – Captain Thors!

1 big boy sit up to 4 America Hammers, go to 10…we ran out of time at the 9 rotation.  It hurt anyways!

COT was great with 3 new FNGS, two were 2.0 of regular PAX and they held their own!

Cross Check (Peg’s 2.0 Logan) for his lacrosse skills

FIFA (Flux’s 2.0 Evan) for his soccer skills

Wesley our 29 year old previous college pole vaulter so his F3 name forever shall be Bubka!

It was really a great time with great friends and great mubblechatter.  I hope everyone else enjoyed it as much as I did.

(and we got 16 out to Coffeeteria, our best part of Saturdays)

An Honor to Lead

-Royale

 

 

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Lucky Friday the 13th

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The thang

Disclaimer given

Mosie dow and around the back of Empire Pizza

COP in front of Empire Pizza

13 of each exercise to keep with the Friday the 13th theme

Seal Jacks

Diamond Merkins

Moroccan night club

Mountain Climbers

Wind Mill

Peter Parker

Parker Peter

SSH

Plank Jacks

Mosie over to the sidewalk for 3 rounds of Dips and box/curb jumps 13 ea.

Mosie over to the cones and partner up

Partner 1 stays in and does LBC while partner 2 runs to first cone and does 1 Burpee, run back do 6 handslap merkins with your partner. Partner 1 runs to 1st cone does 1 berpee returns to home and does 7 more handslap merkins, both partners run to next cone together. Increase by one burpee each round till we get to 4 burpees

Round 2 we replaced hand slap merkins with hand slap squats

Mosie over toward COT and do some AB Lab led by each PAX and continue with the 13 theme

COT

A fairly moderate workout but not too moderate!!!

This was my VQ at Slowburn and I’d be happy to go back any time! Not sure the regulars feel the same!!!  🙂

 

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Slow Burn Core Workout

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It was the last weekday of spring break, yet 14 PAX joined us in the gloom for a solid core workout.  Mumble chatter was significant and welcomed!

Getting right to it….Disclaimer then a mosey to warmup:

  • SSH’s – 25
  • Low Slow Squats – 10
  • Windmill – 10
  • Moroccan Nightclubs – 25
  • Cherry Pickers – 10

Mosey to the other side of the eatery strip to get out of the wind a bit.

We took a moment to discuss the word of the month, Worthy…and then got after our cores!

  • LBC’s in Cadence – 15
  • Flutter Kicks in Cadence – 25 (that is a LOT)
  • Hello Dolly in Cadence – 15
  • Run a lap of the parking lot and then Rinse and Repeat

Split the group into two lines and we did a relay sprint race just to get the heart pumping a bit and give our core a short break

  • Hello Dolly in Cadence – 25
  • Freddy Mercury in Cadence – 25
  • Big Boy Sit-Ups, together as single count – 10
  • American Hammer’s in Cadence – 15

To mix it up a bit, People’s chair with 3 popout burpees from each PAX

  • Merkins in Cadence – 10
  • Diamond Merkins in Cadence – 10

Run another lap around the parking lot for a breather

Rinse and Repeat the last round of core exercises

  • Hello Dolly in Cadence – 25
  • Freddy Mercury in Cadence – 25
  • Big Boy Sit-Ups, together as single count – 10
  • American Hammer’s in Cadence – 15

AMRAP style we did two rounds of exercises

  • Low Slow Squats
  • PAX individual choice, but had to be an exercise they really hate doing.  We had burpees to big boy situps, but the PAX all pushed themselves outside of their comfort zone!

Mosey back to COT

It was a fun group, and as usual, completely honored to lead my Brother’s in this workout!

Smithers…Out!

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Learn your Exicon at the Deep

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The Deep is starting to see some sunshine when we get started so it’s nice to see everyone’s faces during the pre-mumblechatter. We stretched it out and moseyed over to the track at the other school.

Warm-ups were
SSH IC x20
Mountain Climbers IC x15
Moroccan Nightclub IC x20
Cotton Picker IC x20
Imperial Walker IC x20

found a white line on the football field and started some of my crazy Exicon treasures.

First DMC,
duck-walk roughly 10 yards, 10 merkins, crawl bear back to start
D roughly 15 yards, 15 M, C back
DMC 20, make sense now?

On the same white line, using a bench on the sideline for the finish line did some Jacob’s Ladder of Merkins and LBCs, the count was 11 and the mode of transportation was Crab Walk!! OUCH

Found some other barely painted lines…. isn’t this supposed to be a football field??
Double Quarter Pounder looks like a great long exercise, but it feels even better!!
25 yard Sprint, 25 Merkins, Lunge Walk back
50 yard Sprint, 50 Squats, Lunge Walk Back
75 yard Sprint, 75 Mountain Climbers, Lunge Walk Back
100 yard Sprint, 100 SSH
then I added some cheese to our burger with one Kraken Burpee

Went over to the playground and split into groups of 3. While partner 1 ran a lap around the playground, partner 2 and 3 did an exercise. Each partner would run before switching stations. Each group started at a different station to give us room to spread out.
Station 1 – Pull ups / Chin ups
Station 2 – Dips on the parallel bars
Station 3 – Derkins on the swings

Mosey all the way back to CoT for some quick Flutter/Dolly/Superman and, as always, 5 burpees to finish off

CoT
Announcements
– Get ready to overnight ruck at the Mastodon in York May 25!!!
– Lake Wylie mini-region is looking to get our own CSAUP started, more info soon
Prayers/Praises

P.S.
Ask Whopper about the puma!!!!!!!!!!!!!

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Never Board at the Abyss

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Great morning!! Or was it? As I was setting up the BoP out back, I saw a couple of cars parked. Lights off, side by side. I was wondering if I was about to become a crime statistic. Then as I drove back towards the front of the school, I noticed an unusually large number of cars rolling in. Someone more self-effacing might have thought it was for them. I was hopeful. Turns out there was a school field trip gathering. Oh well.

Disclaimer was disclaimed. Moseyed around to the side of the school for the COP:

  • SSH x 15
  • WM x 15
  • IW x 15
  • MNC x 20

Didn’t want to take too much time away from the main event. No talking (believe it). Due to the full lot out back, moved the BoP to the front of the school for the main event .

The MINI Board Of Pain

The real Board of Pain has become somewhat of a legend in The Fort region. I figured we need to keep our eye on the prize and came up with the mini version to break out every now and then to keep us prepared for the real deal. Three groups of 5 exercises, 25 reps each OYO (unless otherwise noted), nonstop, with runs after every 5th exercise:

  1. Burpees
  2. Calf raises (50)
  3. Ski Abs
  4. Merkins
  5. Long, slow squats >>> Run a lap
  6. LBCs (50)
  7. CDDs
  8. American hammers
  9. Mac Tar Jai
  10. Jump squats >>> RUN FORREST, RUN!!
  11. Mountain climbers
  12. Shoulder raises (50)
  13. Mary Catherines
  14. Hello Dolly!
  15. Wide arm merkins >>> Run like the wind(ed)…
    >>> RINSE AND REPEAT
    (missing from the original BoP were squat jacks, nipplers – whatever the hell those are, and burpees)

Again, NO talking from the Q. I did provide some Pandora streaming music, and it was noted that my playlist stunk. Playlist? I don’t have time for that. That’s why I use Pandora. The PAX really got after it! Alot of great support and mumblechatter. Everyone completed 2 full circuits, a few started on their third. GREAT JOB BY ALL!!

We took it right up to ~ 5:57. Enough time for a slow Indian run back to the COT.

COT:
* Read your newsletter. Get out there, get involved, make a positive impact somehow. Get better every day.
* Brewruck 002 Sat 3/31
* CAH Guidance 3/31
* Whetstone is starting back up. Get better!
* Prayers for families, children, parents, and health
* Prayers for MOAB’s Dad who recently survived a heart attack, and that he is given the strength, discipline, and courage to follow through with the changes needed in his life to get better.
* Prayers for Zoe Deen, the man who hit her on Tuesday AM, and their respective families/loved ones.
* Many more said – sorry I cannot remember them all

NMM:
I kept quiet today at this workout. Did not say much at all. No moleskin, deep thoughts, or talking about the word of the month. I kept thinking about what happened on Tuesday morning, around 6am. Right about the time many of us were in COT. It’s regarding the Olympic high school girl Zoe Deen who was killed on Tuesday AM as she was crossing Youngblood Rd not too far from the location of The Abyss……as those who posted that morning were in prayers and praising, she left this earth.

Life is very precious, and can be very fleeting. You never know when your time will come. I’m sure this young woman and her family thought that day would be like any other. Going about their normal morning routines. Setting off to begin another day. I’m sure the driver of the SUV thought the same thing…..just like any another day. They never suspected that morning their worlds would change forever. In an instant she was gone. In an instant his life was forever scarred. In an instant those kids who saw it happen were forever changed. In an instant the lives of the families all those involved were forever changed as well. That’s all it takes. An instant. And it’s not just one life affected……the wave of change spreads outward and touches many others. We are blessed with this precious thing we call life. What you do with it is up to you, but if you leave doubts in anyone’s minds – yours or others – about how precious it can be, then you failed regardless of how much else you may achieve, gain, or accomplish. Take nothing for granted. Value every moment. Leave no doubts in anyone’s minds about love and life.

Thanks for the opportunity to lead,
– NASA

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A Feast for Crows

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Great weather, great group of PAX, and an overall great morning.  Excitement filled the air because it was the “official” launch of the “Crows Nest”, Lake Wylie’s newest AO.  We had 7 boot-campers and 1 runner (Kenyan) who was already out running before we got started.  After a super-quick disclaimer, we took a short mosey around the school and circled up.

Warm-A-Rama

Nothing too fancy today.  I had a lot of different exercises planned for the workout, so we did a random number of the following to get the back stretched out and the blood flowing a little.

  • Windmills
  • Cherry Pickers
  • Imperial Walkers

The Thang

I had a nice match game prepared for the PAX this morning.  I can’t say it was a totally original idea because the crux of the game I stole from a previous bootcamp lead by Witch Hunt.  In any case, it was fun, and as usual, I modified it a bit for better or worse…

It consisted of 3 sets of ten disc cones arranged in a triangle (think bowling pins) and placed on a grassy field also in a triangle.  As we moved between each point of the triangle we would Bear Crawl between the short “sides” or Sprint the long “side” of the triangle. Each of the 10 cones in each set had 1 of 5 different pairs of exercises taped to the bottom.  The idea was to flip over 2 cones, if the exercises matched, we performed 1 set of the exercise and removed the cones.  If they didn’t match, we did both exercises, flipped the cones back over, and made our way to the next set of cones. We continued this process until we matched and performed all of the exercises or until time was up.

Below is the list of exercises that were taped to the bottom.  I can’t say I remember exactly how many we ended up doing, but it could have been a lot worse if it wasn’t for Q-Bert and his ridiculous memory that worked way to well this early in the morning.  Needless to say we completed the “game” with about 8 minutes to spare so we did everything at least once and repeated maybe half of them twice.

  • 15 Burpees oyo
  • 50 Seal Jacks oyo
  • 50 Plank Jacks oyo
  • 50 SSHs oyo
  • 20 Mountain Climbers IC
  • 15 Flutters IC
  • 25 Merkins oyo
  • 30 Dips oyo
  • 25 CDDs oyo
  • 50 LBCs oyo
  • 20 American Hammers IC
  • 25 Jump Squats oyo
  • 15 Lunges (each leg)
  • 10 Crab Cakes IC
  • 10 Donkey Kicks oyo

We moseyed our way back to the parking lot and filled the remaining 5 minutes with BTTW, which we held while each PAX did 2 Burpees and returned to the wall.  Upon completion we circled up for Ablab to finish out the last couple of minutes.  We managed to get through some Hello Dolly’s, Dying Cockroaches, and I’m pretty sure something else I’m forgetting 🙂

That took us right up to 6:00AM so we circled up for CoT.

Announcements:

  • P200 this Friday!
  • Brew Ruck 002 on 3/31

Praises/Prayers:

  • Prayers for the P200 runners this weekend.
  • Praises/Prayers for Sparkle’s friend, he has been battling stomach issues and had underwent surgery recently, the surgeons found a redundant colon that they were able to utilize for his recovery.  Quite the miracle!
  • Prayers for Royale and his busy and stressful work week… as well as all the PAX and their families as they go about their day today.

Until next time…

Flux

 

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Five PAX gathered at a rather chilly Ballroom for a substitute Q – YHC.

 

The Warm Up

25 SSH, 25 Seal Jack, 20 Plank Jack and 25 OH Claps

Mosey down to the athletic field parking lot for a modified starfish.  With feach excercise followed by a trip to the middle for burpees

 

Center – 3 Burpees

Leg #1 – 10 Merkins, 10 Diamond Merkins and 10 WAM

Leg#2 – 20 SSH, 20 Seal Jacks and 20 OH Claps

Leg #3 25 LSS, 2, 20 count Peoples Chair and 20 Peter Parkers

Leg #4 20 American Hammers, 20 Flutters and 20 four count LBC

We had enough time to do all three rounds and one additional after we threw in 50 calf raises

 

The thang – a revisit to last month’s theme of worry.  We can all worry, worry ourselves sick, but to what avail??  Let’s try to focus on the idea that worry never solved anything, it just makes us sick, cranky and irritable.  Let’s recall 6:34  Do not worry about tomorrow; tomorrow will take care of itself.  Sufficient for a day is its own evil.

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Crazy RECON at Crowders

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10 of us, including 2 FNG’s,  joined together at Crowders Creek Elementary on a chilly March morning to RECON the area with hope that we can form a new AO here.

I gave a better-than-usual disclaimer since we had some new guys (Welcome Thing and Iced-T) and we fumbled (that’s a big fence) moseyed around the parking lot.  Eventually we made our way to the center lot (future parking area) while doing some toy soldiers and shuffles along the way.

We circled up for Warm-a-rama which included:

  • 11 Windmills IC
  • 12 Cherry Pickers IC
  • 20 SSH IC
  • 20 Peter Parkers
  • 20 PJ’s IC

The Thang

Our next mission was to find a hill so back to moseying we went.  There is a MASSIVE hill next to the ball field, but visibility was low so we settled on a easier hill which turned out to be pretty nasty anyway.

I had everyone do a King of the Hill type exercise where one guy did as many CDD as possible, while the rest of the gang ran down the hill and backwards up x2.  The idea was to continue to do this until everyone had a chance to be the King and inevitably this is what we did, however, we reduced the up/down to x1 and had the last few guys be Kings together to save some time and our legs from burning.

After finishing up we moseyed our way to the playground.  This AO has a massive playground that we should be able to use for all kind of nastiness in the future so I wanted to point it out this morning and incorporate it to give future Q’s some ideas.  So I created a new exercise I’m calling “Crazy 8’s” which took up the rest of the time.

This consisted of the following:

  • Burp-UP using a piece of playground equipment
  • Jump Lunges
  • Freddie Mercury’s
  • Run
  • Repeat x8

Keeping with the theme, we started with 1 Burp-UP, 8 Jump Lunges (Double Count), 8 Freddie’s (Double Count), and then a figure 8 style lap around 2 landscaping circles in the parking lot leading back to the playground.  We increased the Burp-Up’s by 1 each time, Jump Lunges remained at 8, and Freddie’s increased by 8 each time.

Most of us finished, a few of us didn’t, but we all got better for it.  Those that didn’t have something to shoot for next time because I think this one will turn up again for sure.

For those that finished here is the count of what we accomplished.

  • Burp-UP’s x 36
  • Jump Lunges x 64 (DC)
  • Freddie Mercury’s x 288 (DC)

With only 5 minutes to spare, we went for a long mosey (dang fence) back around the school and made it back to CoT a minute late, but I don’t think anyone minded.

CoT

As usual we finished up with a CoT which included all the usual Announcements, Praises, and Prayers.  Special prayers were lifted up for mothers, mother-in-laws, and stepmothers.  Also, some prayers for this new AO in the hopes that it can help bring new men to F3 and extend our reach further into Lake Wylie.

Welcome once again to our FNG’s Thing and Iced-T and all those that joined today.  It was a pleasure to lead you all this morning and hope to see everyone again next week!

-Flux

 

https://youtu.be/vKG4jGj-F28

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Build Your Own Beatdown at the Abyss

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After being called out on Twitter for being too brutal (still not a denial), I decided to let the PAX create their own board of pain so they were to blame

3 runners jogged off right before the disclaimer, short disclaimer since we were all veterans.

After a quick warm-up with super necessary stretching, we moseyed over to the back lot to create our Board of pain. While the PAX were doing various plank/reverse plank/one arm high, one man would grab a few cards out of the bag and post them up on the board in any random location. If a number was pulled it was placed at the top of the section as the rep count (NOTE: no 25s were pulled…. stack the deck next time)

After the board, we rotated through some Al Gore and plank while everyone gave a specific worry about this day – Wednesday, Feb 14 – and left it in God’s hands to handle the tiny stressors of the day as to not let them pile up and bring us down slowly. Everyone has big struggles and worries that can take weeks or months to pray through, but don’t forget the small tiny interruptions and distractions the Enemy will throw at you to just keep you enough off balance so you are not ready for the big storms.

Everyone successfully completed the board with enough time to spare for about 200 various AbLab reps ( 100 ish in cadence ) and dropped for 5 OYO burpees with 20 seconds left on the clock.

COT (Annoucements, Prayers, Praises, BoM)

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2017 Clave Boss 5k/10k & Christmas Convergence

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Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – https://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – https://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

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