We came, we did, we went. Here is what we did, well most of it.
Cobains for the late BB, but wanted to make sure that YHC got it out in the ether. First off, thanks to Maximus for the Q. When asked to Q Beyond, it does bring with it a deep message or at least reflection for the Q, and hopefully, YHC did Beyond a service by bringing an impactful message to the PAX. 14 of us descended upon Block Party in near perfect conditions for a message on Perseverance. We started as usual gathered around the entrance to WEP and had plenty of 2nd F prior to the WO.
Read the definition of Persistence and asked the PAX to think of a situation in their life where they had to persevere.
noun
1. steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement.
2. Theology. continuance in a state of grace to the end, leading to eternal salvation.
With that, we were off with a mosey to left along the path until we came upon the hill towards the back of WEP. We circled up for a nice warm up. Warm up consisted of some usual merkins, planks, peter parkers, mountain climbers, parker peters, CDDs, squats, and windmills…probably not in that order.
Next up, with the hill looking unused and lonely, we had to make sure she felt appreciated. So the PAX lined up and we did elevens of Burpees and Squats with a run up the hill in between. That was a little longer than projected on the wienke, so modifed the next set to sevens of Merkins and Bombjacks with a bearcrawl up and a backward bearcrawl on the way down.
James 1:12
12 Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.
Mosied to the playground. Partnered up.
Partner 1 did pull ups / Partner 2 ran the loop and flapjacked. We did this with chin ups next, then toes to bar, then knees to elbow.
Perspective – Think about whether we are standing still or in motion. We are moving at about 1000 MPH compared to the earth center, or 67kMPH from the sun’s perspective. We are not standing still, even if we feel like we are. We are heading in a direction even if we feel like we are standing still, that may face obstacles, but with perseverance and our brotherhood within F3, we can and will overcome the challenges that we each face.
Still partnered up, 20 partner Merkins.
20 Seal Sit Ups
5 Junk yard dogs.
Mosey back to COT.
5 Trust in the LORD with all your heart and lean not on your own understanding;
6in all your ways submit to him, and he will make your paths straight.
COT.
Prayers for family, CSPANs new adventure, prayers for courage.
On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.
For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.
Station 1 – Jiffy:
He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.
Station 2 – Deacon:
Find a partner
One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).
Station 3 – Homebrew:
4 Corners and Burpee Roll
PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.
There were prayer requests for family, school returning and those with health needs.
Cakeboss took us out in prayer.
Great job, Homebrew, Deacon, & Jiffy!
– Ginsu
5 pax posted to Block Party to put a final stamp on July 2018 with a dose of swampy pain. Thanks to Site Q, Shady, YHC had the distinct pleasure of helping them meet their goals.
The Thang
Mosey up Stairway to Heaven and turn toward the soccer field.
SURPRISE! For those pax not in the know, be aware that Fort Mill Parks & Rec has turned the soccer field above WEP into the perfect site for a future CSAUP Cage Match with the installation of a stout, black 10-foot chain link fence with locked gates. This will take Jiu Jitsu to a whole new level!
OMAHA! OMAHA!
Circle up by gazebo for warm-up
COP — IWs x10, Hillbilly walker x10, Mtn climber x10, Merkin x10, Parker Peter x10, Windmill x10, Seal jacks x10
Mosey to the drill bit at the top of the hill near Red Dragon
Run to bottom of hill + 10 Burpees OYO + run back to top of hill
(repeat for 5 cycles)
Plank sequence
Mosey on path away from home to next drill bit
COP — SSH x10, Bombjacks x10, Plank jacks x10
Mosey to playground
Pull ups x10 + LBCs x20
Pull ups x10 + Freddy Mercurys x20
Pull ups x10 + Flutters x20
Mosey to next drillbit
COP — Mahktar N’Dyae x10, Shoulder taps x10, John Travolta x10
Mosey to next drill bit
COP — Jumping lunges x10, Sumo squat x100
Mosey to next drill bit
Sprint to playground & back to path + run to light poll at top of hill (headed toward soccer field) & back to path
(AMRAP until finish)
Mosey home
COT
Naked man moleskin
Thanks to the pax for a zealous effort on a very muggy morning! Chicken Hawk put a real exclamation point on the morning with his choice of bear crawls up the long hill in the last segment — STRONG, brother! Even inspired Kielbasa and Band Camp to join in for that extra agony.
Thanks to Jekyll for his Board of Pain inspiration. Mumble chatter among the pax started pre-launch, touching on BOP, so I couldn’t resist but throw a large batch of burpees and hill running into the mix in the early going. Needless to say, that got the hearts beating and the brows dripping.
The theme for the workout was TIME. It’s a four-letter word with so many meanings and uses I can’t even keep track. Time is the most valuable non-renewable resource. It moves fast and slow. It can be short or long. The briefest moment can have an eternal impact. The smallest instant repeated over and over can make a very large impact. How is time playing it’s role in your life? Where do you need to speed up? Where do you need to slow down? “Slow” has been a recurring theme for me for many weeks…I need to slow down waaayyyy more often than I need to speed up…how about you? Regardless of all the thoughts, concerns, worries, regrets, plans we have around time, the only time that truly matters is NOW. Think about Time. And make Now matter.
Thanks to Shady for the invite. Always a treat to lead, especially at Ground Zero aka WEP!
Ain’t no party like a Block Party and I didn’t want to disappoint. Shady has lined up some strong Q’s here and the last thing I was going to do was break the positive cycle. On a Tuesday in The Fort you have a wide variety of options. I appreciate the 12 other men that rolled in for a slight variation of the norm.
After spending a few hours in the car recently, I’ve done my F3 duty of getting caught up on the 43′ Podcast by Dredd & Dark Helmet. Sure, it’s a Podcast on “leadership” but let’s be honest, I tune in to listen to the gut punches and banter as much as I do for the leadership discussion. Several learnings were incorporated into this workout which you’ll read shortly. Some may be obvious to you but they weren’t something I gave much thought to previously.
In addition to the 10 Ft Mill locals, we had Drone from F3 metro and he brought an FNG, welcome Radio Flyer!!
Disclaimer: A little more lengthy than normal. And…we’re off
Run around the left side of WEP back down 160 to the parking lot with the chain attempting to obstruct our entrance. Knowledge nugget from 43’…the joys and effectiveness of the 8ct Burpee. Another knowledge nugget was that we too often get caught in the trap of assuming things will be the same this time because it’s the way we’ve always done it. Like Side Straddle Hops to start a warm up or doing exercises in counts of 10. Both of those…out the window.
All of the following in cadence:
20 x 8ct Burpees
18 x Calf Raises
16 x Diamond Merkins
14 x Mountain Climbers
12 x Dying Cockroaches
10 x Grave Diggers (10 each side)
8 x 8ct Burpees
6 x Diamond Merkins
4 x Mountain Climbers
2 x Dying Cockroaches
Mosey to the playground & partner up:
Partner 1: 15 Pull-Ups
Partner 2: Hold the squat while doing overhead claps until your partner is done w/ the pull ups
Flapjack
Partner 1: 15 Pull-Ups
Partner 2: Wide-Arm Merkins until…
Flapjack
Partner 1: 15 Pull-Ups
Partner 2: 180deg Jump Twists until…
Flapjack
Partner 1: 15 Pull-Ups
Partner 2: Monkey Humpers until…
Flapjack
Mosey to the white tenth-of-a-mile post by the parking lot:
Sprint to the next post then do 5 Jumping Lunges. Sprint to the next post and do the same thing. We did this 2 more times for 4 total posts which included some nice up/down hill sprinting.
Closed it out with 10 more 8ct Burpees and some Chopsticks & American Hammers.
Shady, thanks for the nod to Q.
Until next time…
Maximus
28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28
“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8
61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!
The Thang:
| # of REPS | Exercise | COLOMBIA PAX MEMBER | TOTAL REPS |
| 1 | Merkin | Bonsai | 11 |
| 2 | LBC | Bubba | 20 |
| 3 | Squat | Cake Boss | 27 |
| Here from PAX on their WHY | |||
| 4 | Burpee | Crawdaddy | 32 |
| 5 | Inch Worm Merkins | Elvis | 35 |
| 6 | Sumo Squat | Fire Marshal Bill | 36 |
| Here from PAX on their WHY | |||
| 7 | Bombjacks | Flat Tire | 35 |
| 8 | Overhead Clap | Italian Job | 32 |
| 9 | Leg Raises | Mr Bill | 27 |
| Here from PAX on their WHY | |||
| 10 | Lunge Hops | Sir Topham Hat | 20 |
| 11 | Donkey Kicks | Trucker | 11 |
YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.
Peace Men
Cake Boss out!
After the disclaimer, we started with a quick mosey around the parking lot to get the legs moving. We then circled up for some stretching and warm-ups which included: SSH (x20), windmill (x10), merkins (x20), Superman overhead claps (x10), hillbilly walker (x10), downward dog and honeymooner, mountain climber (x10), Moroccan night club (x20).
Next we got right to it and headed over to the pull up bars per the “requirement” of 2 of the 3 Murph exercises incorporated into the workout. We went with chin ups and squats. The exercises went something like this:
Then we continued our fun with the following:
Last was around the world Mary for 2 min, then back to COT for the usual wrap up. Appreciated the opportunity for the “Ad”varsity leadership and had a fun time getting creative with the new format!
Aye – Shady
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!
What a great way to start a birthday! 16 #HIMs that I’m blessed to call my brothers in Christ showed up for a moderate birthday beat down. It was great to be in fellowship with all the Pax. Having my nephew, Shin Guard, there was icing on the cake.
The Thang:
Mosey to the parking lot at Saint John’s United Methodist for a warm-up.
Warm-Up: Stretches, SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x), Rosalettas (20x).
Mosey to the parking lot at First Baptist Church for a Buffet of Pain: Light Running, SSHs, Squats, LBCs, Merkins, Diamond Merkins, Dips, Wide Arm Merkins, Calf Raises, Monkey Humpers, Penguins, Plank Jacks, Hello Dollies, Guerrilla Squats, Bomb Jacks
Mosey to the parking lot at Fort Mill Church of God
Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds).
Moleskin:
I’ve been reflecting on the life in which God has blessed me with for 39 years strong. I realized that I finally answered His calling for me a few years ago. My calling is to Glorify Him and to serve the underprivileged. It seems obvious to others now, but I made myself “too busy” to hear or answer His calling in the past.
This week, I thought the life of King David. God called David to be a Sheppard, then a fighter and then a king. David learned how take care of sheep and protect them from predators when he was a Sheppard. God called on David to protect the Israelites from Goliath. David answered God’s calling in that moment. He cleaned Goliath’s clock while others thought he was ill- prepared. What others did not know is that God fully prepared David for His calling.
What’s your calling that God has prepared for you? Can you hear His voice? If not, slow down, stop being “too busy” and just listen. You were designed for great works that extend beyond your family and day job. Answer your calling.
Peace,
Deacon
On an unseasonably cool June morning, 41 #HIMs met to get an attitude adjustment and start the day out right.
Mosey to the big parking lot on 160.
WARMUP:
The THANG
Four corners in the big parking lot. Count off into groups of 4s and rotate through the stations.
Mosey to the wall for 20 4-count wall mountain climbers.
Mosey back to COT….NOT DONE YET!
Captain Thors in cadence to 8 x 32.
COT
1 Corinthians 9:24 reads “Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win!” Give everything you do your best effort. Sometimes, however, this requires an attitude adjustment. Be grateful for how God has blessed you and honor HIM by giving it your all. After all, the only difference between a chAmp and a chUmp is YOU!
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Thanks for the opportunity, Shady!
– Ginsu