It was an honor to be asked by Maximus to Q a Beyond Workout and after many days of juggling other commitments on the calendar, we ended up at Laces In. Thank you Lil’ E for allowing us to move in on your territory on this date. This Q was not that difficult to build as I have had plenty of time to work on it. Also, this BackBlast is a little different with the NMM at the beginning. The rest is below.
I had previously asked the PAX to warmup before the start time. However, just in case there were some who showed up cold, we did a quick warmup with 5 Burpees & 20 SSH’s in Cadence.
Let’s Go Beyond!
NMM
I Cor. 15:58 ‘Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.’
In the age of trains and cars, but before automatic crossing gates, the incidence of trains and cars intersecting at the railroad crossing often delivered disastrous results. Drivers of cars never seemed to see the train coming. The continued disruption with trains and cars brought forth the creation of the crossing guard position. The crossing guard was in a shack by the railroad crossing 24/7, with the train schedule, a lantern and the task of being on the road, at the crossing, waving a lantern to warn cars that a train was coming through.
One dark and stormy night, even with a crossing guard on duty, another tragic crash occurred. A lawsuit was filed by the aggrieved party (car). Who was at fault in this tragedy? Was it the car? Train? Crossing guard?
As the lawsuit proceeded in court, the judge begins his line of questioning to the crossing guard, “Were you there that night?”
Under oath the crossing guard replies, “Yes.”
Continuing with his line of questioning, the judge continues, “Did you have your train schedule?”
To which the crossing guard replies, “Yes.”
“Were you standing in the road at the appropriate time waving your lantern?” asks the judge.
“Yes,” replies the crossing guard.
The judge rules and finds in favor of the railroad, no damages and they were not liable for the tragedy. Upon leaving the courtroom, a spectator hears the crossing guard say, “Whew, sure am glad they didn’t ask whether the lamp was lit.” Moral to the story, don’t forget to ask if the lamp was lit. The judge asked the crossing guard all kinds of questions, but he did not ask the obvious, “Was the lamp lit?”
As we go through life, we are given many opportunities to ‘wave our lanterns’. Opportunities at home, at church, at work, in the community, etc. As a Christian, I can carry my Bible, act morally, share with my F3 brothers, those at work and in my home. I can attend church and participate in all sorts of ministries through the it and outside of it. However, if I do all of these things without my lamp being consistently lit, I do them in vain.
The verse from I Corinthians says we should always abound in the work of the Lord. It does not say, when you are at work, abound; or when you are at a workout, abound; at church, abound. It says ALWAYS.
This is something I think about regularly. It is easy for me to be joyful with my F3 brothers, those at my church, and even those at work. It is also easy to discuss salvation and what it means to me.
However, I am not as consistent when it comes to my own home. We get on a good roll, but it always seems that busyness and life takes over, and the first thing that is affected is my joyfulness at home and good discussions on our faith. So, as I start each day, I ask God to grant me a day where I can be a light for him no matter where I am at or who I face, especially at home. I have to request this because I know I need his help.
Are you waving a lantern that is not lit today? Is your lamp lit in most places, but not in some? Where do you need to ask for help from God and your F3 brothers to help you keep your lamp lit consistently?
Always abound in the work of the Lord, and your work will not be in vain. Make sure you are not just waving your lantern. Make sure your lamp is consistently lit.
WARMUP
See above.
THE THANG
After the warmup YHC requested that the PAX perform 5 burpees. From that point to the end of the WO we performed 5 burpees at the beginning of each round of exercises and at the end, with the exception of a few.
We quickly moseyed over the the large parking lot where I requested that the PAX circle up and perform the following in cadence: Merkins, CDD’s, Alternating Lunges, and V-Ups.
We took another quick mosey another parking lot where we performed Wide Arm Merkins, Pike Presses, Low Slow Squats, and American Hammers.
We took another quick mosey another parking lot where we performed Diamond Merkins, Dips, Low Slow Jump Squats, and LBC’s.
We took another quick mosey another to the front of the stadium we performed Hand Release Merkins, CDD’s, Alternating Jump Lunges, & Big Boy SitUps.
Then we took a mosey over to the Stadium and a small wall where we performed: Irkins, Dips, Step-Ups, & Derkins.
Then we took a mosey back to the COT for some blast off merkins, squats, and big boy sit-ups while I discussed the NMM.
The burpees were the constant in everything and if I forgot them, the PAX reminded me we didn’t perform them. As we went through the workout and I had some time, which was limited, I spoke about the NMM while doing planks or Al Gore’s. The completion came at the end.
ANNOUNCEMENTS
Read Your Newsletter.
Hurricane Florence Relief Efforts-Watch Twitter.
Sept. 29-6-Yr. Birthday Convergence at The Fort-0600.
Oct. 13-Poverty Simulation-0900-1200/First Baptist Church Fort Mill.
What a delicious swampy suckfest at The Coliseum today. 10 (real) men were brave enough to post today including two former nantans(DD, Pusher), a former #kotter (LULU), and a former #D1(Crab Cakes). Who among us doesn’t love a dirty McDeuce?
YHC came in on 2 wheels this morning but was ready to go disclaiming that which needs to be disclaimed and off we went for a yog/mosey where we learned that McGuyver still hates me from a Sunday run where I may have underestimated the mileage. In the back of GHMS our freshly minted black top served as our warming grounds. Various heartpumpers: SSH, Squats, LBC, Flutters got it going. Oddly I thought we would have a Chippendale this morning but everyone kept their shirt on. looking at you Jedi. Making an appearance in our warmup was the always welcome 10- down burpee count sprinkled in. got down to 7 before we changed direction to a new section of our Roman fortress.
The THANG
Dirty McDeuce- 3 exercises, 12 reps, 4 rounds. Usually Upper, Middle, Lower but Q’s call.
Merkin, LBC, Squat
Carolina Dry Dock, Dying Cockroach, Lunge
Wide arm Merkins, Big Boy Situps, Jumpsquat
Diamond Merkin, Freddie Mercury, Apolo Oh-no
Spliced in some more burpees with 6 through 4 down.
Mosey to back parking for suicides, 5 points, 3 burpees each.
curb action with 60 seconds each of alt shoulder plank walk and steps ups.
Finish with Mary and the rest of our Burpees: 3 through 1 down
Naked Man Moleskin
Good to see Rebel this morning. Strong, fit and at front of pack today in Dirty McD. No question he could beat the 55th ranked tennis player unlike Federer. Coliseum regulars JWoww, and Objection crushed as usual. McGuyver lead from the front in his silent assassin way while LuLu still had enough breath to explain the origin of his name.
We got in 70 burpees on the day to help our totals for the September of 1000 burpee challenge and support Double D in his efforts running in the NYC Marathon for Let Me Run. If you finish with more than or less than 1000, pay up friends. Lets financially support DD for this great program,
24 Strong #HIMs braved the humid Fort Mill air for a beat down at Thursday staple Laces IN/Laces OUT.
Funhouse was Q for Laces OUT and decided to take his marry band of yoggers (soft J) around the track and either whistle at them or tell them to take a break. I don’t get it either – you have to ask him I guess.
YHC took the rest of the Pax for a little Field Work. Here’s the thang:
Dynamic Warm-Up:
High Knees, Butt Kickers, Slide L/Slide R, Toy Soldiers, Dipping Birds, WWL’s (power skips – trademark), Knee to Chest, Long Strides, Shoulder Rotations.
There. You’re warm.
Mosey to midfield for Partner Yo-Yo’s. Partner 1 runs 50 yard to goal line and back while Partner 2 does exercise. Then Flap Jack.
Merkins x 3
Squats x 3
Flutters x 3
Mosey to the goal line for Tandem Bear Crawls. New Partner 1 bear crawls 10 yards then Partner 2 bear crawls 10 yards and continue that to other goal line. You read that right – 100 YARDS!!!
Let’s try something similar. New Partner – same thing (kinda) – CRAWL BEARS this time.
Omaha after 50-yards. That was a dumb idea.
Mosey to the corner for the confusing part of the workout. Cross Field Up-Downs with an Accountability Partner. Cross field every 20 yards then do 5 up-downs and stay with your partner.
Yeah – that was awful. Another dumb idea.
Give me a 10-count on that one CSPAN!
Next we line up on the goal line for some Matriculating Rugby Sprints down the field. Hank Stram would be proud. Did you know that “Matriculate” doesn’t even mean “move” or “progress”?!?! What the hell, Hank?!
And yes – YHC LIED when posting to the Twitter machine that they would not be featured. Start a class action.
We finished with 8 MOM. Yes EIGHT because I was all out of ideas and breath.
Mosey to COT.
Great time out there with everyone – it had been a while. Always thankful for these men of F3 and the accountability they provide.
Going to be very sad to see CSPAN leave us for Philly but looking forward to the first time we post together in the City of Brotherly Love. #F3PhillyRising Godspeed young man and thank you for everything you’ve taught me over the years! Greatly appreciated.
Always an Honor to Q. To be able to push men Beyond their comfort zone. To teach and be tought. America has given me freedoms that most of the world can not even fathom. Freedom has been given to us all by the selfless acts of men and women willing to give themselves up so that we can live like other country.
We started with a disclaimer. Let all know who I was and checked to see if we had any FNGs. None present so made amentsl mental note to self that I need to work harder on bringingthis gift to other men in my reach. We took off with slow mosey that led into some dynamic movements Stopped for Pledge of Allegiance and then circled up. We warmed up to the acronym FREEDOM (Flutter kicks, Rosalita, empty wheelbarrow, Everests, donkey kicks, outlaws, and Mtn. Climbers) we than did 17 Merkins in cadence followed by 76 SSHs in cadence.
We moseydto drop off in front of school did the next 5 exercises followed by sprint Squat jumps, merkins, bomb jacks, CDDs, burppees 10 of each.
Mosey to small car circle. Get into discussion on true freedom and that is through Jesy=us CHrist. Q had found verses in bible that talked about freedom through him and matched it up with some good exercises. Fastest each round would get to read next verse. Here they are if you want to li=ook them up.Romans *:16- 10 jumpsquats. john 8:32 burpees- 1 peter 2:16-17- 10 grave diggers each side, 1 cort. 6:12 10 jumping lunges, 1 cort. 9:19 10 tony hawk burpees, Acts 13:39 10 bomb jacks, 2 cort. 3:17 15 squats, Psalm 119:45 20 CDDs, romans 6:6-7 20 merkins, gal. 5:1 10 hand release merkins, Gal. 5:13 20 Monkey Humpers, Psalm 118:5 20 flutter kicks. COT. Prayers, and Praises.
Thank You was an Honor.
29 Men descended on the Colosseum for a downpainment delivered via sidewalk chalk and a discussion on You vs. You.
There are enemies around all of the time and as men we are challenged to defeat those enemies one by one. Often overlooked is the enemy of one’s true self. This may be the most challenging enemy in our effort to become a better man.
In fighting with our enemies, we often look at overcoming the battles and winning the war. For example, to overcome alcohol addiction there is a 12 step process. This works because no one can overcome the war of addiction in one step. It takes winning individual battles…or steps.
To become a better man as we are called to do in Ephesians 5, it is much the same strategy. Get a little better as part of a journey to ultimately be the man that you want to be. It doesn’t happen overnight. There is no cold turkey quitting that offers long term benefit. It is baby steps, one at a time, with an understanding that the enemy is always out there. These enemies are called pride, selfishness and greed to name a few.
The Thang
Mosey to parking lot (Lots of mumble chatter here…love it!)
Stop along the way for 5 Burpees…quieted some of the chatter
COP
30 SSHs
5 Burpees
15 IWs
4 Burpees
10 Merkins
3 Burpees
10 Windmills
2 Burpees
15 Squats
1 Burpee
Mosey to back parking lot
9 Stations each with a different exercise and sidewalk chalk
Do each exercise for 1 minute. Write down the number of times you completed
Station 1 – Burpees
Station 2 – Flutter kicks
Station 3 – Wide Arm Merkins
Station 4 – Bombjacks
Station 5 – American Hammers
Station 6 – Jumping Lunge
Station 7 – Donkey Kicks
Station 8 – Elbow Plank
Station 9 – Carolina Dry Docks
Rinse and repeat station asking that you do 1 additional rep per station
Mosey home
Moleskin
Convergence on July 4th at Pantheon
Upcoming Sweati on 7/14
CnW discussing your One Word on 6/29
Tclaps to Ginsu for living the mission of #218 with another FNG – Love Boat
Prayers for Bob the Builder, Father in Law, Deacon’s M
It was a pleasure to lead the Pax and all 3 Fs were accomplished with a visit to Crossroads led by Bonsai after. Thanks to Jekyll for the opportunity!
Cakeboss did warmup I’m sure he did the usual SSH and Merks. I was fashionable late as usual QT was calling my name, thank you Lord for such nice facilities! I did make it to his 10 burpees OYO and plank curb walk 10 steps to the left then 10 back to the right x 2.
The Thang
I had Q for this part of workout. Workout we did I call 4×5. Here’s how it goes: Each exercise counts off in 4’s all the way to 20. 4-8-12-16-20. Start doing 4 count one end of parking lot then a different mode of transportation to other end of parking lot (about 75 feet) away for every different exercise. Reps go up each end of parking lot. Here’s the different rounds.
1) Hand Release Merkins with Duck Walk in between
2) Sumo Squats With Bear Crawl in between. Every other Bear Crawl was backwards.
3) CDD with Lt. Dans in between
4) Burpees with Power Skips in between. Omaha was called after 12 burpees.
5) Monkey Humpers with Inch Worm Merkins in between.
6) Time was almost up so one last backwards bear crawl 75 feet then back to COT for 2 sets of ablab. Rosalita and Hello Dolly x 10 in cadence.
Sweati is coming up July 14th sign up. It’ll suck but most CSAUPS do! I’m doing a 10k that day on trails (surprise) so it will suck too!
Last but not least my two cents or my message. I’m guilty of this big time and struggle daily. PUT DOWN THE PHONES! Invest quality time with your wife and kiddos. No phones at dinner table. Do a puzzle together. Read a book. Take your kids outside they are only little for so long. Spoil your wife. MAKE MEMORIES! I love each and every one of you guys in F3. Let’s do life together men. If anyone wants anyone to talk to I’m your man! I love helping and being of service to others. Sorry so late for backblast!
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!
It happens every week. I usually go when I Q because it’s like 15 minutes earlier than other workouts. But I’m glad that Nomad in his effort to help those that struggle with the fartsack, keeps me in rotation.
So we ran 5.5-6.5 (see me for the 5.5, MacGuyver for the 6.5). It was a great route with some challenging hills (check Strava). Sam Smith. Harvest Pointe. Nuff said. YHC was the 6.
Oh, Cyclops had his first post at LO. The yearlong EH from STH paid off. He was there too. Thanks for the opportunity and the push guys. Great to meet MOAB!
