Tag: Lil E

Ruck W/O: Hill Work on Time

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Golden Corral usually draws a good crowd of folks eager to take on a challenge. No different today. A bunch of go-get-ers ready to go get it, despite the cold and wind. Today the ruckers outnumbered the others. Awesome!

No FNGs. The disclaimer was disclaimed. Booties went off their own way, Rad the lone runner went blazing off at a great pace on his own, then we rucked up and got after it.

No 16+ min pace rucking was my goal all WO. So we started off with rucks on running/jogging to the parking lot in front of the church nearby for the COP (rucks off):

  • SSH x 20
  • WM x 20
  • IW x 15 (or so)
  • MNC x 20

Didn’t want to spend too much time on the COP. So then we rucked up and then short mosey over to the hill by the super realistic 300ft tall tree (aka cell tower). This hill is shorter than the hill by the church, but quite a bit steeper.

The Thang – Hill Work

Partner up for a couple of series of exercises / hill repeats.

First series: P1 farmer carries both rucks to top of hill as quick as possible (NO WALKING) and back, P2 AMRAP exercises, then swap. HIIT style, no rest. I did not want to waste any time. Circulate through the following exercises:

  1. Merkins
  2. LBC
  3. CDD
  4. Flutter (HAVE to say that with a thick Boston accent – Fluttah!!)
    >> Rinse and repeat one more time
    >> Plank w ruck on for the 6
    >> Couple of 10 sec breathers, then on to second series

Second series: P1 with ruck on run to top of hill, do 10 deep LSS, return; P2 AMRAP exercises, then swap. HIIT style, no rest. I did not want to waste any time. Circulate through the following exercises:

  1. Ruck curls
  2. Ruck swings
  3. Ruck upright rows
  4. Ruck overhead press
    >> Rinse and repeat one more time
    >> Plank w ruck on for the 6

BONUS: When you get to the top of the hill and look to your left (south), you get to see Tinsel’s house all lit up top to bottom!! Sweet!!

By the time we finished all of that, we were ready to get off that hill. Everyone did GREAT!! Alot of excellent mumblechatter by the group. Man we had a group of characters!! Confession – this is what I love about F3. No matter how much pain you’re in, it is so much better when you have folks pushing you on…..and distracting you from the pain with their 2nd F. It made the time go by much easier.

We had about 5 minutes or so to get back to COT. Rucked up and jogged/ran back…..until we saw a wall…..

People’s chair/wall sit, shoulder to shoulder. Rucks on laps. Sit for about 10-15 seconds, then left end person passes their ruck down the line (group is in wall sit position) while they bear crawl to the other side of the line to catch up to it, then back to wall sit position. Relay down the line until all are done. Tried to repeat, but ran out of time. Back just in time for the COP. GREAT JOB FELLAS!!!

This ruck WO I’ve done before at The Swamp. Stairs there help make it more painful. Had to bring it out to the GC. Sorry for not being original.

COT: Announcements, Prayers and Praises – see Boot Q BB

NMM:
I’ve been keeping my talking during my Q’s to a minimum lately. Hey, it can happen. While we were on our brief breaks, I did want to briefly mention to the PAX something that has been on my mind. December is about Gifts. For me, the most important gift He has bestowed upon us all, beside His Son Jesus Christ, is the gift of time. Time ultimately translates to being able to wake up the next day and start each day new. Time allots you a chance to make things better than they were the day before. It promotes growth. It grants you wisdom. It allows you to show mercy, grace, and forgiveness. It allots you a chance to show someone how much they mean to you. It allots you opportunity to reconnect, correct, reconcile with others. It gives you opportunity to heal. It affords one a chance for peace.

But by no means is this gift guaranteed. It can perish at any given moment. We all are given a certain amount of it, and only He knows how much. This is why we have to cherish every moment we are given, and use it wisely.

I bring this up because in December 2002 I lost my dad to leukemia. I did not talk about this to the PAX. Since then, each year around the holidays I get in a funk. My normally positive, energetic self is a bit less so. It has not gotten any easier with time either. He was my best friend, the best dad one could have. He has had an amazing impact on my life. I was blessed to have the amazing family I am part of, and he and my Mom were the reason that was so. To this day I miss seeing him when I visit and calling home and hearing his voice. I thought he was invincible, a hero in my eyes from the time I was a toddler up to this very day. When cancer got him, it put a hole in my heart and soul that to this day I still feel. Our precious time together on this earth was cut short way too early. My mom has been a total trooper. She is an amazing woman. She’s gone through the loss of a son, a husband, brothers, sisters, nieces, nephews, her mother and father, in-laws, and friends. But to this day she is still loving, laughing, nurturing as she was when I was a little child. An incredible mother, another blessing.  When my mom’s time is up, it will rip another hole in my heart and soul as well. I do not have any regrets of my time with my dad…..other than he not being able to ever meet his grandkids, my two sons, one of which I named after him. But what I have learned….through the gift of time…..is that they, with His word as well, have both showed me how to be a proper parent, son, husband, brother, uncle, nephew, friend, and citizen – a better person as a whole – our most important task here on earth, for it impacts the lives of others. Now it is up to me to figure out how I can follow that path. I know that one day my time on earth will end, and then I will be with them, with Him. That path will lead me to there.

2018 is coming. A new year. Another gift of time. I challenged each of the PAX to reflect on 2017 (and previous years). Be honest with yourself and identify what things or aspects in your lives you would like a second chance at. What have you REALLY taken for granted? What would you do better? What would you improve? Who would you want to reconnect and reconcile with? Who would you want to better know how you feel about them? Who would you like to forgive, and let them know? What needs to heal? Where do you need to find peace? When you identify the ‘whats’, the ‘hows’ will be self-evident within you if you open your heart and soul to finding the answers. The path may be rough and challenging, but anything worth achieving usually is. Persevere! Use this gift of time wisely.

Thank you for the opportunity to lead.

God Bless
– NASA

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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The Fort pledge to help another Pax out

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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Remembering Pearl Harbor

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As a son/grandson of military servicemen and a cousin in active duty as a graduate of the USNA, it is a privilege and honor to show respect to our  men who are and have served our country for the right to be living here. My grandfather served in WWII as an air force bomber mechanic and hearing stories of his time serving during the war made a early impression on my. If it wasn’t for my birth defect, I too would have been serving this country with my dream of attending the USNA. That didn’t happen, of course. So I always jump on an opportunity to Q on a historical day in military history. Seeing that it is the day Japan attacked Pearl Harbor, I dusted off my off my college history books and incorporate some statistics into the WO.

COP consisted of good mornings, windmills, mumble chatter as Twister drove off to lead a RGH/Cary PAX to the WO site – welcome Pet Sounds – squats, jumping jacks, and merkins.

Mossy to bottom of hill. Run the hill 3 times. top of hill do 20 merkins each round and 20 LBCs at bottom for first two rounds, then only 10 LBCs at bottom on third round. Reason is that this totals 110 – Japan attacked Pearl Harbor or 110 minutes on Dec 7.

45 V sit-ups, Japan attacked in 2 waves, 45 minutes apart from each other. Mossy to entrance of FMHS football stadium.

PAX did 2 burpees, 3 merkins, 3 burpees, 5 squats. This is 2,335, which represents the number of US soldiers killed on Pearl Harbor (I knew we couldn’t do 2,335 burpees, so modified).

Mossy into FMHS football stadium and line up on the sideline. Army crawl to first hash and tighten up for some Navy Seal sit ups!! Army crawl back to sideline. Mossy to bleachers and run the stairs (since the midshipmen had to run up stairs -ladder per twister – in the battleships to man the guns) three rounds with 10 squats at the top each round. Mossy to fence. Lay on the 6, hands outstretched grabbing the fence. Feet 6 inches off ground and raise feet to fence for 20 OYO.

Mossy to parking lot, partner up. Partner 1 runs to end of parking lot, Partner 2 does exercise.

Round one was 353 LBCs – Japan used 353 airplanes to attack Pearl Harbor.

Round two was 230 squats – Japanese Navy was 230 miles west of Hawaii staging the attack

Round three, which we didn’t finish was  188 arm claps. 188 US airplanes were destroyed that day

Finished with 8 burpees – 8 battleships were destroyed, 2 sunk after the fact, Arizona being the most notably.

COT

One more thing about Pearl Harbor day, Japan attacked on a Sunday morning assuming that we wouldn’t be on alert, we would be relaxed and at church. We shouldn’t have to honor or remember our fallin’ and active brothers on historic days, we should always honor and thank them everyday. If you ever get a chance to visit Honolulu, you MUST visit the Pearl Harbor memorial. Of all the places i have traveled, it will not only take your breath away, it will take your breath away for eternity.

Read your newletter

Prayers to marriages, injured, travels for holidays and those hurting during the holidays

Trucker

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20 pax made it out to the golden corral for some bootcamp, ruck, and run.  Rad had a good showing for what looked like a heavy ruck.

A proper disclaimer was made (thanks to dark helmet’s Q school) and we mosied around HT for cop.
COP
SSH x 25
Morracan Night Clubs x 20
Imperial Walkers x 20
Low slow squats x 15
Merkins x 15
Peter Parkers x 25
Windmills x 15
The thang
Mosied over to the front of HT and bear crawled/crab walked to the first cone for four cotners, breaking it up with 10 merkins and 20 LBCs.
Four Corners (three rounds)
1st cone with Cindy – OHP x 25/ Bent over rows x 25/ Curls and tricep extrnsions x 25. Nomad got angry and smashed a block.
2nd cone – Burpees x 10/ Burpees x 10/ Kracken Burpees x 10
3rd cone – Squat jumps x 20/ Lunges x 20/ sumo squats x 20
4th cone – Seal jacks x 30/ Plank jacks x 30 / Bomb jacks x 30
Finished with wall sits with everyone doing one more kracken burpee down the line, and a failed attempt at BTTW by YHC who ate pavement, and finally 10 minutes of Mary led by all nine PAX.
COT
Announcements
As usual, read your newsletter.   Upcoming Icebreaker in York, the Rooster in Rock Hill, and light and heavy rucks.  2nd F at fort mill BBQ at noon.
Prayers and praises.
Thanks Decibel for the opportunity
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F3 The Fort Thanksgiving Convergence 2017

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70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    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 Nightclub
    Mozy 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 windmills
    Mozy 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 Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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Bags for Beds

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The PAX of F3 the Fort are being called on to support a local effort to help the less fortunate. This particular campaign, however, requires no (real) time to contribute to and will cost you NOTHING. But the impact you will make is a powerful one.

The “Falcons Give Back” club at Nation Ford High School is collecting lots of supplies to help various organizations in need throughout the year. Right now, they are in desperate need of plastic grocery bags. These bags are “hand woven” together to create matting that is used for bedding by the homeless. That’s right. Bedding for the homeless. This is a simple act that can give less fortunate community members a little more comfort.

The Deal :   We will be collecting clean plastic bags (no spilled milk or hamburger juice, please) at each workout, beginning on Monday 11/13 and concluding at the Thanksgiving convergence. Site Q’s (or a designated PAX member) will collect at each workout. I will coordinate pick-up. We don’t need a few guys bringing a ton of bags.  We need a ton of guys bringing whatever they have. Clean out from under your kitchen sink! Aye!

11/13-11/23

Be “That Guy”!!

Beacon

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Pushing through Puddles at Laces In

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17 men (6 for Laces Out at 0500 and 11 for Laces In at 0515) posted in the cold wet gloom this morning to get better. After a quick disclaimer with a repeated reminder to modify as necessary and not sue missionaries, YHC took 10 other PAX (10 + YHC makes 11, for those counting) for some mobility work mixed with a little bit of pain.

Warm up mosey zig-zagging through the big parking lot mixed with high knees, butt kickers, and toy soldiers before circling up for the following:

  • (Really) low (really) slow squats X 10 in cadence
  • Windmills X 10 in cadence
  • Hillbilly walkers X 10 in cadence
  • Peter Parkers X 10 in cadence

Holding plank after the Peter Parkers, we pushed back into Downward Dog to open up the calves, hamstrings, back, and shoulders, then proceeded with a little yoga series.

  • Right leg up for 1-leg downward dog
  • Keeping leg up, go to plank, drop to 6”, back to plank, back to downward dog (X 5)
  • Swing right leg forward into lunge, then come up into high lunge for thighmasters (X 10 in cadence, a real crowd pleaser)
  • Moving through plank then side plank (right arm up), flip over into back plank
  • 10 count with right leg up
  • 10 count with left leg up
  • Flipping to side plank (left arm up) then to plank, bring left leg forward into lunge for more thighmasters (X 10 in cadence)
  • Hands down, press back into downward dog with left leg up
  • Repeat downward dog/plank/6”/plank/downward dog cycle (X 5) with left leg up
  • One final downward dog

Recover and shake it out. Feeling warm and fuzzy, we took up a mosey to the band parking lot for the real fun.

The Thang

Avoiding the cars, two lines of cones were set up 60 yards apart, making a 60 yard x 30 yard rectangle. PAX were to perform suggested (since they’re all suggested, right?) exercises, complete 5 plank circles (names suggested by PAX included “breakdancer” and “pommel horse”), then run at 80% to the other set of cones. Repeat the same exercises, plank circles, and run 60 yards back, completing the lap.

The exercises were:

  • Lap 1: broad jump with 5 yard side shuffle, back and forth for 30 yards
  • Lap 2: 2 Carolina dry docks, then flip over and do 2 double-count crab cakes, moving laterally 30 yards
  • Lap 3: lunge walk for 30 yards with 5 jump squats completed every 10 yards along the way
  • Lap 4: bear crawl for 30 yards with 10 LBCs completed every 10 yards along the way

Lacking time to complete lap 5, we ended with 20 burpees OYO and a mosey back to COT to meet up with Laces Out.

Announcements

  • Bonsai needs a sub Q for Saturday at Alcatraz, and encouraged the PAX to go to the Fort at WEP anyway because Olive will be there.
  • Thanksgiving convergence coming up on Thanksgiving.
  • Bring frozen turkeys when you post on the 18th.
  • Beacon is collecting plastic bags to make beds.
  • Christmas party December 1.
  • “We should really have something like a newsletter that contains all these announcements and goes out at the beginning of the week. That would be really nice.”

Praise and Prayer

  • CSPAN noted that 30% of posted PAX were missionaries, which is a praise and a good reminder to pray for missionaries, their ministries, and their families.
  • Prayers for Trucker’s family as they deal with two losses in the family.
  • Veteran’s Day is Saturday (following Marine Corps birthday on Friday). Praises and prayers for those who have or are serving (and good reminder to reach out to and thank veterans in your life).
  • Prayers for families and relationships

This may not have been the most difficult workout ever, but I had fun. I try to incorporate some different skills into all of my Qs to change up from the norm and improve flexibility and mobility and hopefully prevent chronic injury. We may look ridiculous, but you’ll thank me later.

And as always, it’s an honor to get to Q surrounded by a great group of men. Thanks to Lil E for the opportunity, and nice to see Chinito Grande making a cameo during a brief trip Stateside for meetings.

Until next time.

-Jedi

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PreBlast: Thanksgiving Day Convergence at The Ranch…The Tradition Continues

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It’s that time of year again! Time to give thanks for the blessings we have been given and show appreciation to those around us. Time to remember the progress that we’ve made in various areas of our lives and the intentionality with which we wake up each day that drives this progress. Time to be grateful for the fact that we are better today than yesterday, this month than last month, and this year than last year…all because we were given the ability and opportunity to improve ourselves.

Yes, we have a lot to be thankful for, and at F3TheFort, we’ll show our appreciation the only way we know how…commit ourselves to a ridiculously difficult workout at a time when everyone else is still snuggly tucked in their beds. But hey, at least we’ll all do it together. That’s right, it’s TIME FOR THE 5th ANNUAL THANKSGIVING DAY CONVERGENCE!

We’ll gather at The Ranch at 0600 on Thanksgiving Day morning (Nov the 23rd), where we’ll find 3 workout options led by 3 HIMs and 1st time convergence Qs:

  • Moderate Bootcamp – led by Wapner 
  • Regular Bootcamp – led by Lil E
  • Black Diamond – led by WitchHunt

The workouts will be bookended by special messages from a couple HIMs who always know exactly what sweet nothings to whisper in our ears to get us in the Thanksgiving Day mood, Pusher and Santini.

CakeBoss & McGruff will be providing the pot of golden fried fowl at the end of the rainbow of pain.

Make plans to join us on T-giving morning and bring Cousin Eddie and the random nephew sleeping on your couch.

Aye!

– Ginsu

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Backblast: 17 for 17 at The Colosseum

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16 men joined YHC for some fun on the concrete at The Colosseum.

After the disclaimer was said we moseyed around the parking lots until we found the perfect spot for a warmup.

WARMUP:

  • side straddle hops x20
  • windmill x10
  • squats x30
  • merkins x15
  • mountain climbers x15
  • LBCs x15

Mosey about 10 feet to the first set of painted road arrows. There are 17 of these over about 1/10th of a mile stretch. We did the follow exercise at each set of arrows and then hauled it back to the start:

  • 1 burpee
  • 1 burpee + 3 merkins
  • 3 jump squats
  • quick break for some Captain Thor – up to 6 x 24
  • 5 carolina dry docks
  • 2 big boy sit ups
  • finish up with boats and canoes x a lot

Mosey to COT

Announcements included T-giving day convergence, Christmas party.

Praise for Ginsu’s daughter (successful surgery), prayers for marriages, family.

Ginsu took us out in prayer.

Thanks for the opportunity, Jekyl. See you next time.

 

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