- QIC: NASA
- When: 08/22/2017
- Pax: Anchorman, Assassin, Bass-o-matic, Bullwinkle, Cake Boss, Chicken Wing, Cornerstone, Gopher, Handy Manny, Hootie, Hoser, Last Call, MASH, Nasa, Newman, Nomad, Old Bay, Quickbooks, Short Sale, Vernon, Vuvuzela, Wegmans, Wheels, Whopper
- Posted In: The Ballroom
Preamble – New Beginnings
When The Ballroom moved from its founding location behind The Mirror Room on Gold Hill Rd to Pleasant Knoll Elementary School down the road, then to PKMS, it was both exciting and sad for many. A shiny new pair of shoes is always nice, but sometimes those old ones fit just right. The spirit of F3 was cultivated and spread in the grounds there. Many a PAX laid alot of sweat marks all around the old locale, some not as much as others but enough to leave a mark. Some merlot was donated to the groundwater supply as well. There were alot of painful and fun 1st F beatdowns, moderate or not, administered there. We celebrated there. We consoled there. We held each other up in times of need there. We supported and pushed each other there. We made each other better there. We converged there and sent a much loved young man away to serve his country abroad there. We welcomed many new faces there. There were alot of great 2nd and 3rd Fs forged there. Iron was sharpened there. Leaders were invigorated there. Part of the fabric of F3 nation was woven there. The old locale will always have a special place for those who were there.
As is the same with Fort Mill itself, F3 is always expanding. Always improving. Always evolving. You will never reach new grounds until you commit to pushing off of the dock. Too much traffic and congestion, it was becoming dangerous for the PAX. It was time to find a new AO locale for The Ballroom. First it was Pleasant Knoll Elementary School (PKES). A few workouts were held there, led by some great Qs. But for anyone who has driven by the sparkling new Pleasant Knoll Middle School (PKMS) from its initial ground clearing through construction to completion, it was obvious this was going to be the crown jewel of middle schools (for now) in Fort Mill’s outstanding school system. Make no doubts about it, we were all hoping this would become an AO. It was reconned one morning. The new site is incredible – HUGE, brand new still with that new construction smell, and FULL of options to challenge the PAX in many ways. The decision was made. This was it. PKMS was to be the new AO for The Ballroom – and it may get a new name as well. New site, new F3 memories to come. New Beginnings.
Time to Git ‘Er Dun
When Cake Boss asked me to Q a WO at The Ballroom, I could not say Aye quick enough. I showed up at a little after 5, and there were quite a few folks already there, ready to get after it. A great turnout of great PAX. Alot of good conversation building up to the start. It is a great group of PAX here. A few late stragglers came in right at the buzzer. Time to git ‘er dun!
No FNGs, disclaimer was made, and off we went….
Mosey from the main parking lot meandering around the long, curving driveway. Slow a bit for some toy soldiers, then gather at an intersection near the new football field. COP:
- SSH x 20
- WM x 20
- Imperial-Hillbilly Walker – start w IW w one leg, plant leg back down then do HW w same leg – right leg up to left elbow, back down, right leg up to right elbow, back down counts as one rep. Did 10 or so reps .
- MNC x 20
- Peter Parker x 10
- Parker Peter x 10
Quick discussion on on discipline (see NMM). Mosey over to the football field. Vernon’s playground. Blows my mind that this is a middle school field!! Incredible. Vernon made sure to keep us off the new track and not mess up the turf too bad. It was clear, dark, and the stars were out. It was amazing. This is part of the reason why many of us love the early morning routines.
Main Event
On the artificial turf football field. It sets goals and boundaries. Starting right at the 0 yd goal line at one corner post, do an exercise OYO, transition to another exercise. Total of 5 exercises at 20yds apart, moderate HIIT style. Aim is to get to the other goal line 100yds away. Exercises and transitions:
- 100 yds – Merkins
- Lunge walk transition
- 80 yds – LBCs
- Bear crawl transition
- 60 yds – LSS
- Crab walk transition
- 40 yds – CDDs
- Lunge walk
- 20 yds – AHs
- Sprint AYG to goal
> Start at 20 reps of each exercise OYO. No stopping until you get to the end. 10 second breather then mosey over in various ways to other side of field. Repeat cycle in decreasing reps 15, then 10, then 5. In the end the PAX did 50 of each exercise and transitioned 400 yds.
The PAX did great! Alot of mumblechatter, laughter, and pushing and encouraging each other on. This is what it is all about. Thank you all for starting each other’s day off right.
After we brushed off the little black rubber pellets that seemed to get all over us (which Old Bay did not seem too fond of), we moseyed back towards the school. Up and around to the back of the school where there is a long, tall, well-lit wall that is just PERFECT for wall work.
- People’s chair to slow 10 count, 3 reps
- BTTW to slow 10 count, 3 reps
Behind the school next to where we did the wall work is something quite unique for this school…..a long steel and concrete foot bridge from the school proper to the athletic fields that crosses a large, deep ravine. This is quite symbolic for the theme of the month in my opinion. We stopped in the middle of the bridge to drive home my point on discipline. See NMM. We then moseyed back in a two line slow Indian run back to the COT. After AP&P, Cake Boss led us out with an amazing prayer as is usual for him.
Announcements, Prayers, and Praises:.
* Read your newsletter!
* CAH Guidance back to Saturdays starting on 9/2 at 4pm
* CAH Burpee Challenge – almost $3K collected!! Still some outstanding commitments. Please pay what you’ve pledged.
* Nun Run coming up – if you are not aware of Speed for Need, please read up. An AMAZING initiative. Vuvuzela’s son, among others, will experience the pure joy it brings. An incredible thing. Consider participating, or at the least donating to this worthy cause.
* Prayers for Cornerstone’s Emma as well as his M.
* Prayers for other M’s going through various struggles
* Prayers for injured and struggling PAX
* Prayers for kids going back to school
* Praises for PAX pushing themselves to get better in whatever way
NMM – Building Bridges
The theme of this dwindling month is discipline. It’s a strong word that affects many aspects of our lives. There is discipline of guidance, teaching, or mentoring others in order to attain desired behavior or help foster positive growth in others. There is also the idea of having discipline or self-discipline and holding yourself accountable to an established standard, doctrine or expectation. To me, it is how you structure your mind, heart, and soul. Discipline gives you the boundaries in which you operate, much like the gridiron football field we were on for this workout. It provides the structure through which you build upon in order to achieve. Discipline is the bridge between goals and accomplishments.
Keep in mind the ‘goals’ and ‘accomplishments’ are not just worldly pursuits such as winning a game, getting a degree, completing a marathon, making more money, or getting a promotion at work. Yes, greater applied discipline will definitely help in those pursuits. But they could be more inter/intra-personal, spiritual goals of:
- Having a better relationship with God
- Living the word of The Gospel more
- Having a better relationship with your parents, M, 2.0’s, family, and/or friends
- Becoming more reliable, accountable for others in your life
- Having a better control over your ‘demons’ so to speak, however you may define that word
- Overcoming personal obstacles towards improvement of your mind, body, heart, soul
As we stood on that bridge at the school, I again mentioned to the PAX that discipline is the bridge between goals and accomplishments. I challenged the PAX to examine their lives, think of any goal(s) of where they want to be, and see what bridges they need to build, what structure do they need in order to get there. In the past I have been told I have good self discipline, but I know I have some bridges that people don’t see that need to be built. I have self confidence issues, I can be socially insecure, I do not have as good of a relationship with God as I would like, I am not as open and available to family and friends as I used to be, I could be a better husband to my M, I still have some anger issues that arise every now and then, and I could be a better disciplinarian to my own kids. The introduction of F3 in my life has helped me immensely in those areas, but there is still work to do. If you look deep and get past the wall of denial, we all have bridges to build or restore.
If you set a goal, no matter how lofty it may seem, it will be the bridge of discipline that will help get you there. Plus, those accomplishments are easier to attain when you have help, and you will never be alone if you have Sky Q in your heart and soul. Having the self-restraint, courage and perseverance which comes from the pursuit and strength provided by God is true, everlasting discipline. The bridges you will build will last forever.
Let’s build some bridges.
Thank you Cake Boss for the opportunity to lead.
God bless,
– NASA
Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan NightclubMozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmillsMozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan NightclubThen rinse and repeated the above sequence…before joining the other groups at COTLil E—Bootcamp QMosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats