24 PAX gathered in the gloom. The summer numbers bump is upon us. Can we stick with it when it is 10° again??
The Thang: Lots of mixed (non-4) counts
Mosey around the main parking lot covering as much ground there as possible in a zigzag pattern. Alternating High Knees, Butt Kickers, and Karaoke.
Mosey to the band practice lot
SSH x30
1 Burpee
Windmill x10
2 Burpees
Imperial Walker x15
3 Burpees
Hillbilly Walker x15
4 Burpees
LSS x15
5 Burpees
(It took until the Hillbilly Walkers for Longshanks to realize I was copying one of his warmups. Imitation is the highest form of flattery…..why fix it if it ain’t broken?)
Mosey to traffic circle COP
Alternating:
Down Dog and Honeymooner
Plank
Shoulder Taps x10
Yogi Squats
Mosey to Pull Up Bars at ROTC Building
Split into groups of 3s (CSPAN made a French joke and the PAX did 9 Burpees in cadence)
Rotate partners through Derkins, Pull ups, and Wall Sits. Called up and down for each exercises. Did about 6 slow pull ups per PAC.
Mosey to Elementary School parking lot
Partner up for alternating Mike Tysons and Bear Crawls from island to island through the parking lot.
Mosey back towards COT with a lap around the basketball court.
At COT:
Around the Worlds (12 count lunges) x6
Flutters x15
LBC x15
Catalina Wine Mixer x2 (hit 6 o’clock)
NMM:
As PAX, we regularly challenge ourselves physically in the gloom. Leaving the comfort of the fart sack to push ourselves and get better. But how often do we challenge ourselves mentally, emotionally, or spiritually. Often with these challenges we don’t have to wake up and head to the gloom; they come our way without us seeking.
How do we respond to emotional challenges presented in the form of a four-year-old trying to situate their sock perfectly when it is time to go? Or mentally when there’s a civic challenge that needs to be addressed? Or spiritually when were faced with our own demons?
Addressing and improving physically is a wonderful thing, but we as PAX must strive to better ourselves emotionally, mentally, and spiritually as well. Otherwise we are always out of balance.
Followed by some 11’s including Merkins and WW2 situps.
After we finished that up we did some dynamic exercises to not quite halfway across the field including but not limited to side shuffles, lunge walks, and toy soldiers .
We then moseyed back towards the basketball court and found some wall to do a nice wall sit .
We found a basketball and played a terrible game of H.O.R.S.E.
After your team missed the shot everyone had to do the following exercises and include all the letters your up to.
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:
20 4-count side straddle hops
Five Burpees OYO
10 4-count Windmills
Five Burpees OYO
20 Low slow squats
Five Burpees OYO
15 4-count Merkens
Five Burpees OYO
20 Mountain climbers
Five Burpees OYO
20 Moroccan night clubs
Five Burpees OYO
The THANG
Four corners in the big parking lot. Count off into groups of 4s and rotate through the stations.
Corner 1: Mosey to the bottom of the hill (160) and sprint back to the top, rinse and repeat. LBCs when done.
Corner 2: 30 Hand release Merkens. LBCs when done.
Corner 3: 40 Monkey Humpers. LBCs when done.
Corner 4: 20 Burpees. LBCs when done.
Rinse & Repeat
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!
I was at The Fort a couple of months ago and mentioned to Bonsai that I would like to be put on the Q Schedule, as I had never had a Q at this great AO. Soon after, he contacted me to request that I give him a date. Well, that date has arrived.
I had originally had Ponytail as a CoQ, but do to his schedule change he couldn’t make it. I quickly asked Bonsai to find someone who could lead a short warmup as a VQ. Bonsai put it on Twitter about a week and advance and the HIM to step up was . . . well nobody. His only choice then was to tell everyone that Longshanks would be the CoQ if nobody stepped up. Well, again nobody stepped up, so YHC’s CoQ was Longshanks as determined by the PAX.
WARMUP
Well, this really wasn’t a warmup as it was Longshanks leading. It was more of a beginning to the madness that was about to continue. Longshanks led us in 15 SSH; 1 Burpee; 10 Windmills; 2 Burpees; 10 Imperial Walkers; 3 Burpees; 10 Hillbilly Walkers; 4 Burpees; 15 Low Slow Squats; 10 Burpees. We then took a mosey over to parking in front of US Synergetic for the following: High Knees; Butt Kickers; Toy Soldiers; & Soccer Moms.
We then moseyed over to Millstone Park for some Lucky 7’s. At the bottom of the stairs, 7 dips; at the top of the stairs, 7 squats; and at the short wall, 7 box jumps . . . X 7. As the PAX waited for the 6 they performed LBC’s. We then all performed 7 chin-ups on the bar, 7 pull ups on the bar, and 7 Bombjacks.
Then Longshanks passed it off to YHC.
THE THANG
Prior to moseying back to the following locations, we turned and faced the flag at Veteran’s Park for the Pledge of Allegiance to the American flag led by Geronimo.
A few days earlier in the week, I had done an afternoon ReCon of the area to know exactly where I wanted to go to be prepared for this workout I have been long awaiting for. Well after we did the Warmup, we took a mosey over to the small parking lot in front of US Synergetic for the following: BOMBS-Burpees; Overhead Claps; Merkins; Big Boy SitUps; and Squats.
I’m not a big fan of exercises where the PAX have to do a lot of counting because I believe it takes away from the fellowship of our time in the gloom. So I did these BOMBS a little different. I asked the PAX to pair up with someone they know fairly well. Then we began the BOMBS. Partner 1 performed the exercise as the bottom of the hill (Massey St. Hill) while Partner 2 ran to the top and back. Then they flip flopped. We did this for 1 round of BOMBS at a pace that each PAX could maintain.
Before starting I had asked the PAX to get to know the other PAX while either running the hill or performing the exercises. The objective of this whole series of exercises was to allow for good fellowship in between breaths.
During the workout we stopped at a statue located just across from Veteran’s Park of three people assisting each other up a wall. I then discussed what is below in the NMM.
We then moseyed back to the COT where Zildjian led us in some MoM.
NMM
When I am unable to post due to work or other commitments, it seems as if my day just aren’t the same. Even if I have to do a #fern Workout or Run at the house or Y it is not the same. I can get fit by myself. I cannot keep a relationship with that #fern for a long period of time. I just get tired of talking and never getting anything back. It is a one way street.
F3 is just the opposite. It is a two way street with a purpose. The PAX of F3 push me to get better physically, emotionally, spiritually with a purpose to live a better life. F3 allows me to humble myself to authority and be led and it allows me to lead, all to make me a better man.
During our workout I stopped at a statue the three people helping each other up a wall. I mentioned the person at the top. This was someone who had already made it to the top: but one thing to notice is that this person was not still looking up or over the wall finding a way to get to the other side. They were looking down at the others with his hand held to assist them get over as well. Then there was the one in the middle being pushed and pulled. Almost to the top, but not quiet there. Needing assistance from both of the other two men. Then there was the person at the bottom. This person did not appear to be down in spirit because he hadn’t started. This person was pushing the other person up to make them better.
The important thing in all of this is they were all working to make each other better. This is what F3 is about. We are all in this as a team, and if we see another struggling we need not look the other way. We as F3 brothers, as men, should help in whatever way possible to help or assist.
This is a call out to all of our brothers. Keep you ears open and your eyes wide. There is always another brother struggling and you, yes YOU might be the HIM God has called to help.
Eccl. 4:9-12 ‘Tow are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up. Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him-a threefold cord is not quickly broken.’
ANNOUNCEMENTS
Read Your Newsletter.
Start Time Change at The Fort starting June 2: 6:30-
The weather forecasts leading up to Slow Burn showed what could have been a soggy outing. In preparation, I made sure I had not one, but two Weinke’s prepared for the PAX. One bringing back a popular game from College past to keep us dry, “Roxanne,” with a slightly different spin, and the other a friendly mosey around the parking lots with a few exercises mixed in. Surprisingly, it ended up being a perfect day and with it, an impressive 30 PAX showed for the party.
Warm-up
Mosey to the parking lot in front of Empire Pizza
Along the way, did some butt kicks, high knees and side shuffles, left and right and circled up for some warm-up
SSH- x25
LSS- x10
Windmill-x10
Moroccan- x25
Overhead Claps- x20
Happy Jacks- 4 rounds- 5 SSH/ 2 jump squats- a nice new surprise for the PAX
Mountain Climbers- x 10
Annie- 1-2 (1) Total of 10-
The Thang
Mumble Chatter was in full force and hard to avoid with such a great number.
First Round-Same parking lot, PAX lined up close to the center back parking line and faced towards the curb heading at a slight decline. Kicked off the fun with a round of 7’s. PAX started with 1- CDD and sprint to the other side- 6 squats. Continue this pattern until the the flip-flop happens, and you are ending with 6-CDD and 1-squat. Great work out of everyone. Plank until the Six was in.
Second round-Mosey over to the parking lot next to the new restaurant Persia (not sure if that’s the name). PAX lined up along the parking space middle line facing the curb. Seemed to be a theme for the day. Next up- Modified ascending bear crawl until 13. 1-CDD then Bear Crawl to other side- 2 Derkins. Bear Crawl back to starting position, complete 3-CDD. Continue this pattern until you end on 13- CDD. Once complete, a couple of ten counts and off to the next destination. Amazingly, the mumble chatter had decreased significantly!
Third round– Mosey over to the right side of Lowes and all the PAX grabbed some space on the wall. I had originally planned for some chicken peckers, look it up. Instead we started a 10 count at one of the PAX line and continued with all PAX in a chair position. PAX joined in with instructions to push everyone to that great feeling of displeasure. Thanks for chipping in! As it got to the halfway point, I could hear the mumble chatter wondering what happened to the moderate workout, so I gave a quick leg shake break. Quick it was, and then back on the wall. We didn’t quite complete the entire line but I commend the PAX on the effort.
Next up Individual suicides- showed the PAX the lines to hit and off they went. 5 Merkins after first set and 5 flying squirrels after the second. Took a break in between to highlight for the group the mission and 5 principles of F3. Hopefully the FNG’s heard it!
Headed back to the warm-up spot for some Mary work
Dolly-20
Reverse Crunch- 20
American Hammer- 15
Flutter kicks- 15
Mountain Climbers/Peter Parkers/Parker Peters
Back to COT
It wasn’t quite Six O’ Clock so we needed one more exercise to get us there, and Trucker happily offered up toe touches to get us home. Thanks!
Announcements– read your newsletter
Prayers/Praises– Badger, Glenn, Children, Teachers, Parents, Smithers, CSPAN, if I missed one I apologize
Thanks for the support PAX and for Shady and FMB for bringing FNG’s- Wide Right and Wilson
Honestly, YHC was stoked to Q the Ballroom this week. First, I had not visited the new site since moving from PKES. Second, I had not seen a lot of the Pax at this site and third the weather was perfect with a mild 60 degrees at launch.
I have struggled with moderate workouts for many years because I don’t view these men as “moderate”. If you define men who get up around 4:45 to post in any weather conditions and workout for 45 minutes while sharing fellowship and faith throughout as moderate, then so be it.
I recently spent some time in fellowship with other Pax and was reminded of the book by Andy Stanley, Choosing to Cheat. The gist of the book is that we are all cheaters. We cheat on our work by spending time with our wife. We cheat on our wife by spending time with our kids and so on. This book hits home for me. While work/life balance is unattainable and a #Oprahbomb, I find that I get the validation that I so desire from work and gravitate to working harder for more validation. I asked the Pax who posted to choose not to cheat for the next 45 minutes on their workout and to hold each other accountable in doing so.
The Thang
Mosey to football field
COP
SSH x 30
Windmills x 15
IW x 15
CDD x 20
Plank Jacks x 20
Night Clubs x 25
Mosey to 50 yard line
Burpee Ladder Starfish
2 Burpees in middle
Sprint to corner
20 Mtn Climbers
4 Burpees in middle
Sprint to corner
10 merkins in cadence
6 Burpees in middle
Sprint to corner
20 Squats in cadence
8 Burpees
Sprint to corner
20 Bomb jacks
10 Burpees
Ladder back down
Partner up for Ab Ladder
5 Situps
Sprint
5 Situps plus 10 flutters
Sprint…you get the idea
Finished with 5 sit-ups, 10 flutters, 15 Freddy, 20 LBC, 25 American Hammer
Random ladder of burpees and abs to finish…lots of complaining here
Moleskin
Prayers for Badger and Bullwinkles Dad
Lots of upcoming events…read your newsletter
Praise for Barney Fife and Boogie Down
Thanks to Short Sale for the opportunity. Love what you have done at the Ballroom!
11 came to Pantheon ready to tell Hump Day to go pound sand. Too often, men look at Hump Day as the day that they check out and coast to the weekend. We aren’t those kind of men, so we will push hard and make it count everyday…
Warm-up:
1 lap around the lot to the side lot
Windmill x 10
IW x 10
Merkin x 10
PP x 10
Moroccan Nightclub x 20
Squat (with a hop) x 15
SSH x 20
On to the fun…
Mosey to playground (in parentheses are the mods)
20 burpees (15)
400M run (down and back)
20 Pull-ups (Supine pulls)
400M run (down and back)
20 Handstand push-ups/CDD (20 or 10-10 or 20)
400M run (down and back)
20 Swerkins (LBC)
400M run (down and back)
20 Knees to Chest
Once complete, we headed to the back lane for Hair Burner Relays
2 teams
Each team performs an exercise while the front men do a hair burner of 100M (50) then Overhead carry back
Exercises will be determined by the winner of the heat…
Mosey back to COT
=================================
NMM:
A couple of thoughts…
– If you are at a workout with Cha-Ching, Straight Up, Longshanks, and/or Jedi, you will likely be behind them. You should know that going in, so you don’t feel bad when it happens.
– Straight Up may not actually be from this planet. Dude is fit…
– CSPAN is still one of the wiser men I know, despite his current injury-related inability to do a proper Merkin…
Nice warm morning at Block Party with 4 of our RH brothers coming up stream to get a Taste of the Fort. 10 total PAX for a morning beatdown from YHC.
The Thang Mosey up to the hill to the parking lot. Lap around the lot with High knees, toy soldiers, but kicks and Karoake. Back down the hill to the starting lot for some COP of:
15 x SSH
10 X windmills
10 x Imperial Walkers
10 x Moraccan Night Clubs
Drill Bit workout. Lap around the Park with the following at each Drillbit:
10 Merkins
20 Dry Docks
30 Squats
40 LBC’s
50 SSH
At the last drillbit we did Diamond Merkins and Sumo Squats
Mosey over to the Stairway to Heaven.
Partner carries from lightpole to lightpole. Switching partners at each light (6 lights total) while switching each person does 3 burpees.
At the top we stop. Partner 1 runs down the stairway while partner 2 does exercise and then switch.
exercise 1 – Flutter kicks
exercise 2 – Monkey Humpers
exercise 3 – Bombjacks
Mosey to the bottom – 5 Burpees then COT
Thanks to our brothers Italian Job, Reborn, SlowPitch and Ponytail for making their up from the Rock. Now Don’t be Strangers
