Tag: Kermit

Run, exercise, rinse, repeat

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Simple but effective is the kick I’m on right now. I’m notorious for overcomplicating things so I want to avoid that in the gloom. Fortunately, 13 men joined me at Sweep The Leg and we were going to keep it simple with a count of 10 for each of 4 exercises, with an estimated .5mi run between each set.

I stared with the disclaimer and began to give the overview of exercise and the course but I was losing attention spans.
Our exercises were:
10 Grave Diggers on the right side
10 Wide-Arm Merkins
10 Grave Diggers on the left side
10 Dips

Here’s the course:
Around the back of Earth Fare then L/T down the side access road and L/T onto Dave Gibson to Patricia Ln.
Do the exercises

Run to GHMS, around the drop-off lane and to the front door
Do the exercises

Run out and back up to Ben Casey Drive
Do the exercises

Run across 160 and onto Emory and wrap around to the intersection with Brayden Pkwy
Do the exercises

Take a L/T onto Brayden then L/T onto Afton and take that all the way back to the left bend in the road
Do the exercises

Continue running on Afton around the loop then R/T and run out to Galbreath.
Do the exercises

Run back to COT
Do the exercises

Add on as necessary.

A learning for next time would be to ensure all crossing of 160 is done at the stop light. No need to add risk in the gloom. It was my pleasure.

SYITG
Maximus

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Thankful for Block Party

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A nice brisk morning in the gloom to spend some time with the PAX of F3 The Fort. We are super blessed, gentlemen, to have such an amazing thing in our lives. YHC met with WWL and Wegmans to run hill repeats 30 minutes before the boot camp. It was good.

As we approached 0515, Band Camp came flying in out of nowhere. Love that guy. Always a good time when he shows up. Tesh was sitting in his truck surely contemplating his shirtless decisions before he stepped into the gloom. 0515 struck. Time to work.

 

In no specific order, YHC discussed at length the below items for which I am thankful.

  • My life which has been blessed beyond belief (3B) by the Lord
  • My M who loves and pursues the Lord
  • My (many) 2.0’s who embody the best and worst within me. 
  • Good group of dudes to do life with (SL, Whetstone, etc).
  • Health – a year ago YHC was in the hospital and unable to workout alongside the men.
  • F3, of course. Life has changed in many ways for the better. 

Then we got to the 1st F.

COP

SSH

Wind Mills

Tappy Taps

Merkins

LSS

 

Weinke

Iteration 1 – Thankful for SL 

Mosey to Sisk Parking Lot, Partner Up – Do the DORA together.

10 Merkins

20 Squats

30 LBCs

Mosey down to Massey Stop sign and back

Rinse and Repeat for 15 minutes

 

Iteration 2 – Thankful for my 2.0’s

Mosey to Ampitheater

Balls to the Wall – 30 second hold

Bear Crawl to edge of stage

10 CDD’s

Crawl bear back to wall

Repeat four times (for my four 2.0’s)

 

Iteration 3 – Thankful for My M

Mary in the Amphitheater

Protractor

Hello Dollies IC

Protactor

Box Cutters

Protractor

Rosalitas

Protractor

 

Mosey back to COT.

 

YHC had a great time leading the PAX today. We discussed many topics for which to be thankful. It’s amazing how taking the time to think about gratitude really shifts the mood from the usual grey cloud of unquenchable desire… If only we did it more.

 

Think about what you have in life that is good. Think more about it.

Think less about what you think you need. You likely don’t need it.

 

Punch List out.

 

 

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Thanksgiving Convergence 2021

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68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

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Do not be anxious

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I think we all can feel it. The holidays are upon us. The calendar is beginning to fill up. The “to-do” list is getting a little bit longer. And all the while, we’re supposed to enjoy this time of year.

Just typing that makes me feel anxious.

Personally, I will be hosting my first Thanksgiving this year. So the anxiety has been building over the last week. Over the same time period, I have felt a need to spend more time studying and praying. So when Kaiser asked me to Q, and to prepare a message if possible, I felt I should share the message I was experiencing, because often times, others are going through similar circumstances.

5 PAX plus YHC took the DRP and showed up on this frosty morning (25degrees in SC?!?). No new faces in the crowd, but disclaimed nonetheless, and added the disclaimer that I would try to delve into the topic of Prayer (Q1.10). Though I am a Christian, I reminded the PAX that F3 is open to ALL men, of ALL faiths.

We moseyed down to the Elementary school parking lot and circled up for a few warm ups:
• 10 Windmills IC
• 25 SSH IC
• 20 LSS IC

Philippians 4:6-7 “do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

Then we moseyed back up the driveway to behind the stadium scoreboard and continued to warm up with:
• 10 Cherry Pickers IC
• 10 MNC IC
• Followed by some mild stretching

PAX partnered up for Chase the Bear back to the pull ups bars. Partner 1 began Bear Crawling while Partner 2 completed 10 merkins, then caught the bear and flip flopped.

The Thang
PAX all grabbed Cindy’s, and completed the following:
• Carry Cindy to stop sign at bottom of hill
• Murder Bunny with Cindy back up the hill
• Sumo Squats w/ CIndy
• Shoulder Press w/ Cindy
• Curls w/ Cindy
• Tricep Extension w/ Cindy
• Pull ups
First circuit included 10 reps, second circuit 20 reps and attempted third circuit had 30 reps. We lost a few Cindy’s along the way (but I blame the bitter cold for that).

Moseyed back to COT for Mary, but ran out of time in the first set of flutters.

Completed my sermon (aimed directly at myself) that an often neglected aspect of the Get Right is our faith. I encouraged the PAX to spend time daily studying and praying, for we never know when the anxiety will arise.

Name-O-Rama, announcements and prayers for safe travels, good times with our families, those that are experiencing the holidays without a loved ones, and for injuries.

Thanks to Kaiser for the opportunity to lead, and I hope everyone got as much out of it as I did!

Happy Thanksgiving, brothers.

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Noisy Frog

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Alcatraz 11/20/21
Disclaimer
Mosey around to fire station driveway for
10 windmills IC
20 SSH IC
Then mosey back around to bracket all courts for
8 cherry pickers IC
15 low slow squats IC
15 MNC ICBuy in:
Apple Turnover: bear crawl/crab walk across B-ball court (baselline-key-half court-key-baseline) with 5 merkins at each stop. Then CrawlBear/Walk Crab back with same merkin count.The Thang:
Partner up.
Partner 1 does 20 squats, 10 merkins and LBCs until partner 2 returns.
Partner 2 runs to pull up bars, 5 pull ups and returns.I think we got 7 rounds in:
70 merkins
35 pull ups and countless LBCs.Hand off to Decibel.

Start things off right with:

SALLY- Merkin style

Mosey to the wall at the baseball field and partner up

P1- Peoples Chair P2-Run to Fence, 20 Bomb Jacks and run back- Flip Flop

P1- Bear Crawl to 2nd Base Line- 5 burpees-NUR back- Flip Flop

P1- BTW P2- run to Fence, 20 Apollo Ohon and run back- Flip Flop

P1- Bear Crawl to 2nd Base Line- 5 burpees-NUR back- Flip Flop

Circle Up for 7 minutes of Mary:  15- Boats-Canoe,15- Missionary Planks, 15- X-O’s and 20 Hello Dolly.

Mosey to Parking lot for a round of Burpecides.

Circle up on the Cement Pad (Old School) for COT

Great Group of guys out there today.  Always a blessing to lead!

Prayers for Families and Senators buddy Joe.

 

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Dora, not Dora

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Earlier in the week, Mainframe lead a DORA without running.  I thought I would try the same at the Hive.  No running. well maybe just a little.

Warm-ups (No KB):  SSHs, Windmills, Imperial Walkers,  Plank Stretches

DORA #1:

  • 100 Overhead Presses (Alternate 10 reps while other partner holds bell overhead)
  • 200 Squats  (Alternate 20 reps while other partner holds Al Gore)
  • 300 LBCs (Alternate 25 reps while other partner holds bell above chest)

ok, we needed a break some we ran around the parking lot.

DORA #2:

  • 100 Curls (Alternate 10 reps while other partner holds bell in front of chest)
  • 200 KB Swings  (Alternate 20 reps while other partner holds Al Gore)
  • 300 Flutters (Alternate 25 reps while other partner holds bell above chest)

Next, we carried the KB overhead to the end of the parking lot, turned around and lunge walked back to the first light post.

Great work guys.  Lots of encouragement and mumble chatter.

Senior moment, forgot to change phone to video mode so I’ve got a cute picture of Airborne if anyone is interested.

 

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Q School – Snake Pit (kettlebell/gear edition)

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9 PAX for some Q school

Esso hit on the 5 core principles that every F3 workout shares.
Then YHC took over

Warm-up

We reviewed counting in cadence
– Next exercise is:
– Starting positions MOVE
– In cadence:
– EXERCISE, 1, 2, 3….

Then we had some PAX work on counting in cadence with various exercises. We worked it like an actor on stage calling for their lines. I fed them the 4 lines and they took off. Occasionally we adjusted for some correction or pointers, but these PAX can lead!

We had folks count: SSH and Merkins more than once (gotta practice). Then I encouraged them to learn to call 6-count Burpees in cadence for when they need to quiet the mumblechatter down.

Then we moved over to the Thang:
Written on the pavement was:
Overhead Press
Tricep Extension
Merkin on the bell
Skull Crusher
Lawnmover pulls

Initially I discussed the importance of having a list of exercises (weinke) written down to rely on. Doens’t have to be on the ground. Could be on a piece cardboard, index card in your pocket, back of a 12 pack, or sharpie on your arm: it is helpful to have your notes with you.

The first set we did 10 of each then planked up for a discussion.
Then we did 10 more of each and planked back up. When you’re actively resting between sets in a plank, it’s often a good time to share a message. F3 has THREE Fs!! If you’re just working to accelerate the 1st F, use the opportunity to Q as a moment to reflect and share how you’re doing on the other 2Fs. Think about 2nd F with your family, or your 3rd F as where you are on your faith journey.

In the gloom, PAX can see how fit you’re getting. But how fit are you to be a father, spouse, partner, friend, son, colleague, boss, communicator, facilitator, supporter…? How fit is your mind and spirit? How are you working to accelerate there? Be encouraged to bring some message, no matter how brief.

Then I called 10 more of these, and followed that round by immediately calling 20. This FINALLY got some PAX to balk and protest. Every one of these exercises was arm heavy, this is a POORLY PLANNED set of exercises.

We moved over to another bit of chalk on the ground:
Manmakers 1
Snatch 5
Merkins 10
Lunge 16
Flutter 20

This set allowed us to focus more on the entire body rather than just working one set of muscles to exhaustion and encouraging bad form or injury. It also steps things up as part of the weinke rather than relying on the Q to call reps.

YHC discussed using this a set with holding Al Gore between rounds to keep PAX together. Or possibly having a loop distance to run and allow PAX to more at their own pace. I like to keep everyone together and help exhort the PAX to move to the next exercise or finish their current reps. If you’re concerned about your fitness level or your speed relative to other PAX. Setting up a list of exercises and a loop distance between rounds allows the rabbits to move like rabbits and the Clydesdales to move like Clydesdales. It can even encourage more 2nd F as guys pair up or group up to work together. Maybe as the Q you choose to group with a newer guy or stay with the six to encourage guys as they’re accelerating.

We then moved to the final set of chalk on the ground. I’d paired up some exercises and then listed a mode of transportation. We were running low on time, so I gave the heads up to overprepare the weinke, and be willing to adapt and adjust. You’ve sometimes got to modify up or down (especially considering run distance) based on the PAX present, or you’ve got to cut when you’ve over planned.

So we just did:

Swings 20
Merkins 20
Bear Crawl – Crawl Bear from one island to another

Single Leg Deadlift 10
Manmakers 10
Sprint the parking lot and back

We returned to COT at 5:56 for some Mary (only one minute behind my schedule)

I had PAX practicing calling some Mary in a circle. For the newer PAX, I encouraged them to just call the same exercise the guy before did. You don’t have to think of something brand new to lead. In fact, it’s hilarious (to me) when we get a string of guys that all call Flutters and everyone is grumbling. Sometimes it’s the Qs job to silence mumblechatter, and sometimes you want to encourage it!

Hope the Q-school session was helpful and/or this backblast is useful for someone planning their next KB workout.

One last point with the kettlebells, form is important. If you don’t feel comfortable with an exercise DON’T call it. If you can’t DO IT, don’t Q IT! Or if you do want to do it anyway and aren’t sure, call/text Tesh the night before to make sure he posts. Then ask him to demonstrate. (that’s what I do. you’re welcome)

—
Band Camp dismissed

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Pick Your Poison

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Disclaimer. Mosey lap around parking lot. Warmup with usual.

Pax circle up. Go around circle, 1st pax picks an exercise for the rest of us to do while they run the lap. Go around circle with same method. Now, partner up. Partner does exercise their partner called the 1st go round, other partner runs lap. Pick a different partner–same thing. Now we finish with you doing the exercise you selected, 2 max out sets.

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Convergence – Shop Vac

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65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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